CrossFit Evergreen – CrossFit
“If failure is not an option, neither is success.”
We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.
That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.
If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.
Life is so short.
There’s no time to bunt.
Let’s swing for the fences.
Strength
Strict Pull-Up
Strict Pull-ups
[BASED ON MAX UNBROKEN SET FROM WEEK 1]
5-9 Unbroken: 4-4-4-3-2
10-14 Unbroken: 9-8-8-7-6
15-19 Unbroken: 12-10-10-8-6
20-24 Unbroken: 18-15-14-10-6
25+ Unbroken: 20-16-16-12-8
Movement Prep
5-10 Scap Retractions
1-2 Strict Pull-Ups
Modifications
STRICT PULL-UP
– Banded Strict Pull-Up
Stimulus
– We will be using our max reps score from week 1 to determine our work to do here. Complete these reps the same way you did that first week if you modified.
– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.
– We are shooting to make these unbroken sets each time, but it’s okay if they are not.
– Rest as needed between all sets.
– Score: Record All Reps
Metcon
Sk8er (2 Rounds for reps)
“Sk8er”
AMRAP 8:
15 Deadlifts MRx: 96/65, Rx: 135 / 95 lb
12 Box Jump Overs (24″/20″)
9 Push Jerks MRx:95/65, Rx:135 / 95 lb
Rest 4 Minutes
AMRAP 8:
15 Deadlifts MRx:75/55, Rx: 115 / 85 lb
12 Box Jump Overs (24″/20″)
9 Push Jerks MRx:75/55, Rx: 115 / 85 lb
Movement Prep
5 Deadlifts @ Heavier Weight
4 Box Jump Overs
3 Push Jerks
Modifications
DEADLIFTS
– Reduce Weights
– Reduce Reps
– Double Dumbbell
– Single Dumbbell
BOX JUMP OVERS
– Reduce Height
– Box Step-Overs
– Squat Jumps Over Barbell/Dumbbells
PUSH JERKS
– Reduce Weights
– Reduce Reps
– Double Dumbbell
– Single Dumbbell
Stimulus
– Conditioning Category: Threshold
– The deadlifts should be completed in no more than 3 quick sets. This station should take less than 1:00.
– The box jump overs should take under 45s.
– The push jerks should be completed in no more than 2 sets. This station should take less than 1:00.
– Athletes should aim to complete 3 or more rounds on each AMRAP.
– Score: Enter reps for both AMRAPS. Overall score will be total reps.
Strategy
– The major focus in this workout is to break as little as possible on the push jerks.
– We can treat the box jump overs as somewhat of a recovery station as it is the only place we will not have a barbell in hand. Jumping up and stepping down is a great way to slow things down a little and keep the heart rate under control.
– While the deadlifts are light in both AMRAPs, it wouldn’t be a bad idea to take a break or 2 in order to conserve the shoulders and grip for the push jerks.
– Let’s aim to complete the roughly the same number of rounds and reps in both AMRAPs.