CrossFit Evergreen – CrossFit
“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin
Comparing ourselves to others is a double-edged sword.
We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.
But when we *compare* ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place.
It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place.
The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
Strength Test
Strict Pull-Up
1 Set For Reps:
Max Strict Pull-ups
MOVEMENT PREP
5-10 Scap Retractions
1-2 Strict Pull-Ups
MODIFICATIONS
– Banded Strict Pull-ups
STIMULUS
– This a retest from August 25th, 2021.
– Be sure that the chin gets over the bar and that the elbows fully lock out at the bottom of each rep.
– You can hang on the bar as long as you’d like between reps. As soon as your feet touch the ground, your set is complete.
– Score: Reps.
Metcon
I Got Options (3 Rounds for time)
[On the 0:00]
9-6-3:
Power Snatches MRx: 95 / 65, Rx: 115 / 85
Burpee Box Jump Overs 24/20 (MRx = Burpee Step-ups)
[On the 10:00]
12-9-6:
Power Snatches MRx: 75 / 55, Rx: 95 / 65
Box Jump Overs 24/20 (MRx = Step-ups)
[On the 20:00]:
15-12-9:
Power Snatches MRx: 55 / 45, Rx: 75 / 55
Bar-Facing Burpees (MRx = Push-ups)
MOVEMENT PREP
4 Power Snatches 65 / 45 lb
4 Bar-Facing Burpees
3 Power Snatches 75 / 55 lb
3 Box Jump Overs (24″/20″)
2 Power Snatches 95 / 65 lb
2 Burpee Box Jump Overs (24″/20″)
MODIFICATIONS
POWER SNATCH
– Reduce Weights
– Reduce Reps
– Power Clean
– Single Dumbbell Power Snatch
BURPEE BOX JUMP OVER
– Reduce Height
– Reduce Reps
– Burpee Box Step Over
– Bar Facing Burpee
– Regular Burpee
BOX JUMP OVER
– Reduce Height
– Reduce Reps
– Box Jump
– Box Step Over
– Broad Jump
BAR FACING BURPEE
– Reduce Reps
– Step-Over Bar
– Line/Dumbbell Facing Burpee
– Burpee to Target
– Regular Burpees
STIMULUS
– CONDITIONING CATEGORY: Threshold
– PART 1: Snatches completed in quick singles. Regular box height (no need to stand fully on top). 6-8 minutes.
– PART 2: Snatches completed in 1-3 sets. Regular box height (no need to stand fully on top). 5-7 minutes.
– PART 3: Snatches completed in 1-3 sets. Two foot take off on bar facing burpees. 6-8 minutes.
– SCORE: Enter how long each part took. Your overall score will be the sum total.
STRATEGY
– PART 1: Steady singles on the bar. Push the pace on the box.
– PART 2: Hold on for sets on the bar. Pace the box jump overs in a way that will allow you to maintain big sets on the bar.
– PART 3: Hold on for sets on the bar again. Pace the bar facing burpees in a way that will allow you to maintain big sets on the bar.
– TRANSITIONS: Lots of transitions in this workout. See how quickly you can start each station each round. Challenge yourself to avoid getting chalk unless it’s absolutely necessary.