CrossFit Evergreen – CrossFit
A short story.
One day, a man won a brand new car in the lottery. Thrilled, his relatives came to visit and congratulate him. They said, “Isn’t it great? You’re so lucky!”. The man replied, “Maybe”.
A few weeks passed, and suddenly the man was hit in the car by a drunk driver, leaving him in the hospital with multiple injuries. His family once again came to visit him, now saying, “That was really unfortunate.”. Again the man replied, “Maybe”.
A few more weeks passed, and as the man is recovering in the hospital, a landslide takes his home into the sea. His family comes back, saying “Aren’t you lucky you weren’t at home, and instead here at the hospital!” Again, he replied, “Maybe”.
The man’s “maybe” signifies a refusal to judge anything that may happen. Instead of judging what is, he accepts it as so, moving consciously into alignment with whatever comes his way.
Front Squat
Front Squat
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 2.23.22 we built to a heavy set of 10 (score linked).
– We can use our heavy 10 as a reference point for our heavy 5.
– Barbell taken from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 5 and drop set weights.
Prep
– Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.
Modifications
– Sub Dumbbells
Bergeron Beep Test (AMRAP – Rounds and Reps)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
(10 rd minimum scaled)
SUBS
PULL-UPS:
-Reduce Reps
-Banded Pull-ups
-Ring Rows
-Jumping Pull-ups
– Conditioning Category: Threshold
– Thrusters: Must be completed in unbroken sets. 20s or less.
– Pull-Ups: Must be completed in unbroken sets. 20s or less.
– Burpees: 20s or less.
– Goal: 7 rounds or more. Reduce reps if needed.
– Cap this workout at 30 minutes.
– Score: Rounds + Reps
– The Beep Test isn’t about sprinting through rounds. The goal is to finish each round with some rest built in, but not too much.
– For Example: Sprinting through the 21 reps in 35 seconds is going to spike your heart rate above threshold (which is not a sustainable place). If you slow your pace to finish these sets around 45-50 seconds, it is going to end up being more sustainable and will still give you plenty of time to transition back to the barbell.
– Make your transitions quick between stations. Every second counts within these short windows.
– Complete the first 2 movements unbroken for as long as possible. If you have to break in the later rounds, break the pull-ups, as those are easier to get back on quickly after a break than the thrusters are.
– The burpees are the pacer of the workout. Aim to complete smooth and controlled reps.
Prep
For Time (@ Workout Pace):
7 Thrusters 75 / 55 lb
7 Pull-ups
7 Burpees
Modifications
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Banded Pull-ups
– Ring Rows
– Jumping Pull-ups
– Alternating Double Dumbbell Plank Rows
BURPEES
– Reduce Reps