CrossFit Evergreen – CrossFit
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Capacity Builder
Metcon (AMRAP – Reps)
AMRAP 4:
9 Power Snatches (135/95)
12 Power Cleans (135/95)
15 Push Jerks (135/95)
AMRAP Overhead Squats (135/95)
SUBS
POWER SNATCH
10 Alternating Dumbbell Snatch
Odd Object Ground to Overhead
POWER CLEAN
Dual Dumbbell Power Clean
PUSH JERKS
Dual Dumbbell Push Jerks
OVERHEAD SQUATS
Single Arm Overhead Dumbbell Squat
STIMULUS
DESCRIPTION
Todays Capacity Builder will work on our ability to cycle a barbell across multiple disciplines.
The weight should be something that when fresh, you could complete the first three movements unbroken.
With the Overhead Squats being the scored portion of the workout, focus on a stable overhead position before beginning your first set.
Emphasis in the Overhead Squat should be on keeping your shoulder blades in a back and down position with your armpits facing the wall in front of you.
STRATEGY
POWER SNATCH
Steady singles will likely be the best strategy for most of us.
Doubles and triples will also work for those of us comfortable with cycling this weight.
POWER CLEANS
Similar to DT, let’s ensure that our final power clean set’s us up for the Push Jerks.
PUSH JERKS
In order to maximize the time we have for overhead squats, try to set your self up to go straight from the Push Jerks into the Overhead Squats.
Try to have a wider grip on your Push Jerks in order to shorten range of motion while also setting us up to go straight into a set of Overhead Squats after the final Jerk.
Metcon
Kicking and Screaming (AMRAP – Rounds and Reps)
AMRAP 20:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
MOVEMENT VIDEOS
Single Arm Dumbbell Hang Clean and Jerks: https://www.youtube.com/watch?v=GvWkKCxoPC8&feature=youtu.be
SUBS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist
Toe Raises Video
STIMULUS
DESCRIPTION
Today’s longer AMRAP combines moderate weightlifting movements with gymnastics
This grippy piece will challenge your overhead stamina, midline, and conditioning
Over the 20 minutes, you can expect to complete 2-3 rounds
BARBELL MOVEMENTS
Let’s use the same weight for both barbell movements today
Choose your barbell movement based off the movement that is more challenging for you
This should be a load that allows you to complete both stations unbroken when fresh
TOES TO BAR
If you have 20+ toes to bar unbroken, complete this station as written
If you’re not there yet, consider reducing reps or choosing a variation from “subs”
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
We’ll alternate arms every 5 reps for this station
After cleaning the bell from between the legs to the shoulder, you can push press or push jerk the weight overhead
This should be a load that you are capable of completing for 30+ reps unbroken when fresh
Strategy
POWER SNATCHES
While we’re capable of cycling touch and go reps at this station, quick singles may be the best option across the 20 minutes
Find a pace between single reps that allows you to thrive through the overhead squats
OVERHEAD SQUATS
With the bar locked out overhead, look to minimze your sets of overhead squats
Breaking excessively usually leads to long rests and extra power snatches that don’t count towards your score
We’d rather hold on here and break up the toes to bar that follow more
Look to clear this station in 1-3 quick sets
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5
TOES TO BAR
Coming off the overhead squats, the upper body and midline may be pretty fatigued
That being said, consider smaller sets with smaller breaks on this movement
Check out the following options:
2 Sets: 15-15
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7
5 Sets: 6’s or 10-8-6-4-2
6 Sets: 5’s
7 Sets: 6-4-4-4-4-4-4
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
With the bell in the hang position, we are incentivized to cycle sets on this movement
Aim to complete at least 10 reps (5 each side) before putting the weight down
Knowing you’re going with singles on the power snatches to follow might allow to you hold on for larger sets
Consider the following options:
1 Set: 40
2 Sets: 20-20
3 Sets: 15-15-10
4 Sets: 10-10-10-10