CrossFit Evergreen – CrossFit
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.
Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.
Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.
It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.
Back Squats
https://www.youtube.com/watch?v=lCbwGby9qvE
[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 1 set of 5, 1 set of 3, 1 set of 2, and 1 set of 1 unbroken back squats from a rack. For the final set, complete a max set of back squats.
STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep.
SCORE: Enter reps completed for the max set.
PR UPDATE: If you complete 9-11 reps for your max set, increase your strict press PR by 5# or 2.2kg. If you complete 12+ reps for your max set, increase your strict press PR by 10# or 4.5kg.
Prep
2-3 warmup sets to 50%
Modifications
BACK SQUAT
– Box Squat
– Reduce Percentage
“I’m Feelin’22” (AMRAP – Rounds and Reps)
AMRAP 22:
22 Box Jump Overs 24/20 (MRx Step Overs)
22 Wallballs
22 Hand Release Push-ups
22 Single Dumbbell Hang Clean and Jerks
WB MRx: 14/10, Rx: 20/14
DB MRx: 30/20, Rx: 40/25, Rx+: 50/35
CONDITIONING CATEGORY: Threshold
BOX JUMP OVERS: Less than 1:00.
WALLBALLS: Less than 1:30.
HAND RELEASE PUSH-UPS: Less than 2:00
DB HANG CandJ: Switch arms as needed. Less than 1:00.
SCORE: Rounds + Reps
Strategy
– Steady pace on the box jump overs.
– 1-3 sets on the wallballs. Be mindful of the shoulders with HSPU being the next movement.
– Sets of 3 or more is ideal on the HRPU. Try to avoid any slow reps
– Switch arms at halfway or every few reps. See if you can avoid putting the dumbbell down.
– Focus on quick transitions.
Prep
4 Box Jump Overs
4 Wallballs
4 Hand Release Push-ups
4 Single Dumbbell Hang Clean & Jerks
Modifications
BOX JUMP OVERS
– Reduce Height
– Reduce Reps
– Step-Overs
– Broad Jumps
WALLBALLS
– Reduce Target Height
– Reduce Load
– Single Dumbbell Thrusters (Hold DB Across Chest)
HAND RELEASE PUSH-UPS
– Reduce Reps
– To a bar
– On Knees
SINGLE DUMBBELL HANG CLEAN and JERKS
– Kettlebell Swings 50 / 35 lb
– Barbell Hang Clean & Jerks 75 / 55 lb