CrossFit Evergreen – CrossFit
“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.
As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.
We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.
Strength
Front Squat
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM
Rest 2 Minutes Between Sets
STIMULUS
DESCRIPTION
This 30-rep strength piece starts with lower reps and higher weight and works towards higher reps and lower weights
Rest 2 minutes between each to maintain quality sets
These are designed to be completed unbroken out of a rack
The percentages are based off your 1RM Front Squat
Metcon
Catch & Release (Time)
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)
SUBS
LUNGES
Double Kettlebell Front Rack Walking Lunge
Barbell Front Rack Walking Lunges
ROW
15/12 Calorie Assault Bike, Echo Bike, or
Bike Erg
15/12 Calorie Ski Erg
200 Meter Weighted Run
200 Meter Air Runner or Trueform
25/18 Calorie Schwinn Bike
HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups
Double Dumbbell Push Press
DESCRIPTION
Today’s main conditioning piece works “”repeats”” of weightlifting, gymnastics, and cardio movements
With rest built in, we’re looking to move with a purpose through each round
Rounds begin every 4 minutes [0-4-8-12-16]
After completing the 4 stations, rest with whatever time remains until the next window begins
These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest
Adjust movements and reps as needed to hit this recommendation
Your score is the slowest of the 5 rounds
DOUBLE DUMBBELL FRONT RACK WALKING LUNGE
Choose a moderate load that allows you to complete the 50 feet unbroken
As long as the weight is in contact with the shoulders, you can hold it however you please
The back knee should touch the ground in the bottom of each rep
The lower body should reach full extension between each step
Alternate legs on every step
KIPPING HANDSTAND PUSH-UPS
If you have 21+ handstand push-ups unbroken when fresh, complete this piece as written
If you’re not there yet, drop the reps or choose a variation from “subs”
Within the workout, this movement should be cleared in 1-2 sets
DEADLIFTS
This should be a moderate weight that you could complete for 21+ unbroken reps when fresh
Within the workout, these 9 reps should ideally be completed unbroken
STRATEGY
With the score being the slowest of the 5 rounds, look to move at a strong and sustainable speed from the beginning
In a perfect world, your fastest and slowest rounds are within about 10 seconds of each other
Unbroken deadlifts and lunges are ideal throughout the workout
The first and last movements will be easier to gauge than the middle two movements, as there is rest before the lunge and after the deadlifts
If you see yourself breaking up the handstand push-ups at some point, a quick break early on may be best (6-6 or 7-5)
Look to keep the stroke rate lower and the power higher on the machine, as this allows for a good recovery and a strong drive