CrossFit Evergreen – CrossFit
Workout Definition
“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr
Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.
Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.
What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.
As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.
Strength
Front Squat
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 69% of 1RM Front Squat
Set 2: 8 Reps @ 74% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 4 Reps @ 86% of 1RM Front Squat
Set 5: 2 Reps @ 94% of 1RM Front Squat
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
Climbing 3% over last week in this Front Squat piece
The reps will decrease as the loading increases in this running clock workout
You’ll start a new set every 3 minutes [0-3-6-9-12]
This format ensures you have adequate rest between efforts
These sets are designed to be completed unbroken, so adjust percentages as needed based on feel
Metcon
Jackie Legs (Time)
For Time:
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats (115/85)
SUBS
ROW
50/35 Calorie Assault or Echo Bike
1,000 Meter Run
RING MUSCLE-UPS
C2B Pluu-ups
50 Chin over Bar Pull-ups
DESCRIPTION
This balanced triplet workout resembles a beefed up version of the benchmark workout “Jackie”
We have a little bit of everything here: 1 monostructural movement, 1 gymnastics movement, and 1 weightlifting movement
The intended time range for this 3-station workout is between 10-18 minutes
RING MUSCLE-UPS
If you have 12+ unbroken reps when fresh, let’s complete this station as written
If you’re not there yet, consider reducing reps or choosing a variation from “subs”
This should be a number or variation that you can ideally complete in under 6 mintues today
OVERHEAD SQUATS
Choose a load that you could complete for 30+ reps unbroken when fresh
The light-moderate weight should be less of a challenge than the overall rep number
The barbell will be taken from the ground for this final station
You are allowed to squat snatch the first rep if you’d like
Strategy
ROW
The opening row matters, but it is far less important than the two movements that follow «
Pace these calories out relative to how comfortable you are on the rings
If you are confident with ring muscle-ups, see if you can get to the rings a little faster
If you know the rings will present a big challenge, move at a controlled pace on the rower to set you up nicely for the middle station
RING MUSCLE-UPS
This will likely be the most challenging station of the day
It’s important to find both a rep number and rest time between sets that works best for you
Completing a certain number of reps on the minute can be a helpful strategy is staying consistnet
For Example:
You may try to complete 6 reps on the minute for 5 minutes
This plan of attack gives you a clear target for your sets and pre-determines how long you’ll be resting
With 30 reps total, pick a number for each set that you are confident in being able to stick to throughout
Going “”on the minute”” can feel conservative early on, but usually feels more effective as the reps accumulate
Here are a few ways to get to 30 reps:
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6 or 10-8-6-4-2
6 Sets: 5-5-5-5-5-5
7 Sets: 5-5-4-4-4-4-4
8 Sets: 4-4-4-4-4-4-3-3
OVERHEAD SQUATS
The big focus on the overhead squat is solid overhead positioning
It becomes a lot easier to hold on for larger sets when you feel confident with you barbell placement
Rather than rushing into your first rep, try to get comfortable enough with the bar to settle in for larger sets
With this being the last station of the day, look to be fairly aggressive if possible
Here are a few ways to get to 50 reps:
1 Set: 50
2 Sets: 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10-10-10-10-10
6 Sets: 10-8-8-8-8-8
7 Sets: 8-7-7-7-7-7-7
Home WOD
Metcon (Time)
AMRAP 13:
5 Rounds of “Cindy”
35 Double Dumbbell Front Squats (50’s/35’s)
Max Rounds of “Cindy”
1Round of Cindy is:
5 Pull-up
10 Push-up
15 Air Squat
Body Armor
3 Supersets:
Max Reps Single Arm Kneeling Arnold Strict Press (left arm)
Max Reps Single Arm Kneeling Arnold Strict Press (right arm)
Rest 2:00 between sets
STIMULUS
Today’s Body Armor is a simple one.. max strict presses on each side from a kneeling position
This is 3 max rep sets on each side, with a full set being max left, and max right (no transition between)
The Arnold press adds additional range of motion, turning the palm inward on the pressing hand so that we can bring our knuckles to beneath the chin
The kneeling position places a midline demand we train for variance
If we are pressing right our right hand, we are on our right knee (and vice versa)