Wednesday

CrossFit Evergreen – CrossFit

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

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Home WOD

Metcon (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Dumbbell Burpees

30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]

2 Rounds:

15 Lateral Dumbbell Burpees

15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]

3 Rounds:

10 Lateral Dumbbell Burpees

10 Single Dumbbell Hang Clean and Jerks (50/35)

MODIFICATIONS

SINGLE DUMBBELL HANG CLEAN AND JERKS

Odd Object Power Clean and Jerks
DESCRIPTION

Each round of todays interval workout includes the same amount of work completed in 3 different iterations

The total amount of work in each 5-minute window is 30 reps at each movement

You’ll work through the listed reps and rest with whatever time remain until the next window

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts

LATERAL DUMBBELL BURPEES

This movement is completed laterally over one dumbbell

The chest and thighs hit the floor in the bottom

You can jump up or step up out of the burpee

The feet should pass over the handle as you jump over the dumbbell

There is no need to stand to full extension on the jump

SINGLE DUMBBELL HANG CLEAN AND JERKS

We’ll use a light-moderate load here, with the emphasis on cycling larger sets

This should be a weight that you could complete for 30+ reps unbroken when fresh

For this workout, we’ll alternate arms every 5 reps

Click Here to see a demo of this movement

Body Armor

AMRAP 5:

5 Tempo Double DB Push Press*

Max Strict Pushups

*Tempo – 5s down, regular speed up.

STIMULUS

DESCRIPTION

Today’s Body Armor focuses on the upper body pressing capacity through a direct interference combination (press + press)

Complete as a regular push press (dip + drive with aggression)

Tempo the negative, or the lowering down to our shoulders, with a 5-count

Following the five reps of the tempo push press, immediately go to the ground for a max set of pushups

Metcon

Hook and Ladder (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)
DESCRIPTION

Each round of todays interval workout includes the same amount of work completed in 3 different iterations

The total amount of work in each 5-minute window is 30 reps at each movement

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts

LATERAL BARBELL BURPEES

This movement is completed laterally over the barbell

The chest and thighs hit the floor in the bottom

You can jump up or step up out of the burpee

The feet should pass over the handle as you jump over the barbell

There is no need to stand to full extension on the jump

POWER CLEAN AND JERKS

We’ll use a lighter load here today with the emphasis on cycling

This should be a weight that you could complete for 25+ reps unbroken when fresh

Strategy

GENERAL

With built in rest between rounds, look to move with a purpose through each station

While the reps looks different in each interval, the overall workload is the same

That being said, aim to keep these 3 scores within 10 seconds of each other

Use your first interval score to guide your efforts in the second and third

Sets of 10:

1 Set: 10

2 Sets: 5-5

3 Sets: 4-3-3

Body Armor

Not For Score:

3 Sets of 9: Strict Press

3 Sets of 7: Push Press

3 Sets of 5: Push Jerk

SUBS

L-SIT

Reduce Time

Hanging L-Sit From Pull-up Bar

Ring L-Sit

30 Second Hollow Hold