CrossFit Evergreen – CrossFit
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius
When obstacles arise, we often find ourselves at a crossroad. One option is that we can allow the adversity to adjust our goal, moving into a state of compromise. The other option is that we keep the destination… and adjust the sails.
If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to “check the box”. But goals aren’t meant to be checked – they are meant to change us. And anything of that magnitude is going to mother-freaking-hard.
Let’s make it part of our identity – when times get hard, we go harder.
Strength
If you have the equipment
Deadlift (5-Rep Max)
5-Rep Max
STIMULUS
DESCRIPTION
Kicking off todays training by setting a benchmark for a 5RM Deadlift
Gradually build up in weight to a this heavy set, taking as many attempts as you need to do so
These reps should be completed without any pauses or resetting of the hands on the floor
Metcon
Gym & Home WOD Today
Garage War (3 Rounds for reps)
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters
1 Minute Double Dumbbell Power Cleans
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses
1 Minute Burpees
1 Minute Rest
MOVEMENT VIDEOS
Over and Back Dumbbell Hops: https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.be
DESCRIPTION
-You’ll work for 5 minutes straight before resting for 1 in this “Fight Gone Bad” style workout
-This piece includes 3 moderately loaded weightlifting stations and 2 bodyweight stations
-Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds
-Write down your reps for each round during your 1 minute of rest
DUMBBELL MOVEMENTS
-Use one weight for all 3 dumbbell movements
-Choose this loading based on the most challenging movement for you – likely the thruster
-This should be a weight that allows you to complete 21+ thrusters unbroken when fresh
-Here are some notes on a couple of these movements:
-Power Cleans: Only one head of each dumbbell has to touch the floor in the bottom
-Thrusters & Push Press: There is no re-bend of the knees after driving the dumbbells overhead
OVER AND BACK DUMBBELL HOPS
-Just like the name suggests, you’ll jump over the handle of the dumbbell and back
-Over and back is equal to 1 rep
-If it helps, simply count total jumps and cut the number in half at the end
BURPEES
-These are standard burpees:
-Hit your chest and thighs to the floor
-Jump up or step up out of the bottom
-Reach full extension with a small clap overhead and some air under the feet
Strategy
GENERAL
With a short 1 minute of rest after each round, we won’t be sprinting through these 5 movements
Move with a purpose, but find a speed that allows you to keep rounds within 5-10 reps of each other
There are a couple ways to accomplish this
The first option is to have a rep goal for each round or each movement
For Example: You could try to hold somewhere between 12-20 reps on each movement or 60-100 reps for each round
This gives you a target to aim for every minute or every round
If one movement falls off, you can look to make it up on another
Another option would be to pre-set the time you are working and resting within each minute
For Example: You could go with a tabata style or double tabata interval style on every movement except for the burpees
Double Tabata: 1 Set of :40 Seconds On, :20 Seconds Rest
Tabata: 2 Sets of :20 Seconds On, :10 Seconds Rest
Since each round finishes with burpees, work for the whole minute before resting for a whole minute
Pre-determining the time you’ll work for can help you keep moving forward by building in rest, and can help you maintain similar reps from round to round
Body Armor
For Home WOD
Metcon (No Measure)
Alternating Tabata:
Hollow Rocks
V-Ups
STIMULUS
DESCRIPTION
Workout flows as:
8 Rounds:
:20s Max Hollow Rocks, :10s Rest
:20s V-Ups, :10s Rest