CrossFit Evergreen – CrossFit
“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca
It’s a cliche to say life is short.
Yet, life is plenty long. If that is, we spend it intentionally.
At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in different way. Instead of focusing on doing more, on accomplishing more… *appreciate* more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.
If we can live with both intention and gratitude, life will be plenty long.
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
100 Meter Farmers Carry (50’s/35’s)
20 Double Dumbbell Deadlifts (50’s/35’s)
30 AbMat Sit-ups
MODIFICATIONS
FARMERS CARRY
Single Arm Farmers Carry
Odd Object Farmers Carry
DOUBLE DUMBBELL DEADLIFTS
Single Dumbbell Deadlifts
Odd Object Deadlifts
DESCRIPTION
This triplet workout is centered around some “grunt work” style movements performed with a pair of dumbbells
Rotating through an double dumbbell carry, a lower body pull, and midline movement will allow you to keep moving with intensity through the 16 minutes of work
The intended scoring target for this workout is 4+ rounds [1 Round Every 4 Minutes]
FARMERS CARRY
You’ll hold 2 dumbbells for this 100 meters farmers carry
Choose a weight here that allows you to complete the 200 meters unbroken when fresh
DOUBLE DUMBBELL DEADLIFTS
Only one head of each dumbbell has to make contact with the ground in the bottom of each rep
If you chose the right weight for the carry, it will very likely be the right weight for the deadlifts
This should be a load that allows you to complete the 35+ reps unbroken when fresh
Click Here for a demo video of the double dumbbell deadlift (https://www.youtube.com/watch?v=42c4M-qS1-0&feature=youtu.be)
Body Armor
AMRAP 5: Strict Pull-Ups
Every Minute on the Minute: 7 Dumbbell Pushups
STIMULUS
DESCRIPTION
Todays Body Armor will target the upper body through a pull/push combination
The task is max strict pull-ups in five minutes
The catch however is that every minute, to include the start, we complete 7 DB Pushups
The reps are completed with hands on the dumbbells, creating a slight deficit pushup
MODIFICATIONS
STRICT PULL-UPS
Use Band
Rows
DUMBBELL PUSHUPS
Reduce Reps
Remove Dumbbells (regular pushups)
Strength
If you have the equipment
Back Squat
10-Rep Max
STIMULUS
DESCRIPTION
We’ll continue our heavy testing with a 10RM Back Squat
This high rep benchmark will test strength, stamina, and a little conditioning
We recommend taking 2-3 attempts at the 10-Rep Max, as the higher reps can take it’s toll with too many sets
Complete somewhere between 4-6 reps as you build up in weight with your warmup sets
Once the weight is heavy enough, start your working sets of 10, completing a maximum of 3 attempts
Record your heaviest successful set of 10 as your score
Metcon
Sweat Sixteen (AMRAP – Rounds and Reps)
AMRAP 16:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Overhead Squats (165/115)
DESCRIPTION
This triplet workout is a balance of all three modalities: monostructural, gymnastic, and weightlifting
The intended scoring target for this workout is 3+ rounds
TOES TO BAR
Looking for a mid-volume set of reps here
We want to be able to complete this station in no more than 90s at our slowest round
Fast singles is always an option, with consistency across the rounds being a focal point
OVERHEAD SQUATS
We want the heavier barbell today
Stimulus calls for a loading we could complete 15+ unbroken when fresh
Strategy
GENERAL
Pacing is the focus, and it’s best to start with the overhead squats
Based on our capacity on the lift, we can backplan our pacing on the bike and toes to bar
It is very easy to allow our first round to be our fastest, with two movements (TTB + OHS) that can slow dramatically
Thinking ahead, round 3’s breakup strategy should very closely resemble round 1’s
ASSAULT BIKE
This is the pacer of the workout
We push this station relative to our TTB and OHS capacity
In other words, if we are unbroken on both, we then look to push the bike
The reverse is a recipe for a lower score.. push the bike, and excessively break up the TTB and OHS
For the sake of a pace visual, imagine we are completing a ~10:00 Assault Bike max calorie test
TOES TO BAR
The OHS + TTB combination can be deceptive to our grip
We have a “break” coming off the Assault Bike, when thinking between OHS to TTB, but keep that in mind
Consistency is king here, with break up strategies all be valid as long as they are so
Be wary of big sets and big breaks here.. time can disappear
Consider a descending rep scheme so that we have a bit more of a recovery before the heavy OHS
OVERHEAD SQUATS
We again are looking for the heavy lift, which may place us in a “clean and jerk to back rack” setup position
For many, this should be the setup, as the risk/reward of trying to snatch it can be very poor
We don’t need to think much on the setup for a clean at this weight, but with a snatch, we do… keep that in mind
We want to aim for big (if not unbroken each time) sets… resting the extra couple of seconds before is the right move
If mobility allows, a slightly more narrow grip on the barbell can provide a stronger overhead position