CrossFit Evergreen – CrossFit
“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus
If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.
But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.
To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.
Push Press
Push Press
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 3.1.22 we built to a heavy set of 10 (score linked).
– We can use our heavy 10 as a reference point for our heavy 5.
– All sets should come 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 3.
Modificafions
– Sub Dumbbells
“An Arm And A Leg” (AMRAP – Rounds and Reps)
“An Arm & A Leg”
AMRAP 20:
10 Double Dumbbell Push Press
30 Double Unders
50-ft. Double Dumbbell Front Rack Lunge
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Grindy Threshold
– DB Push Press: Perform in 1-2 sets and complete in less than 45s each round.
– DU: Perform in less than 45s each round.
– DB Front Rack Lunge: Hands should stay on the handles. Perform in 1-2 sets and complete in less than 1:00 each round.
– Goal: 8 rounds or more.
– Score: Rounds + reps. The 50ft. lunge will equal 1 rep so only fully completed lunge efforts will count.
– Use the legs A LOT on the push presses. These will become increasingly more difficult as you get deeper into the workout.
– Relax the shoulders and keep each jump on the lower side on the double unders to avoid wasting any extra energy.
– Make quick work of the lunges. The longer these take, the longer the arms will remain under tension.
– Be sure to have smooth transitions from movement to movement.
Prep
5 Double Dumbbell Push Press
10 Double Unders
10-ft. Double Dumbbell Front Rack Lunge
Modification
DOUBLE DUMBBELL PUSH PRESS
– Reduce Reps
– Reduce Loading
– Sub Push-Ups
DOUBLE UNDERS
– Reduce Reps
– Sub 45 Single Unders
– 30 Line Hops
DOUBLE DUMBBELL FRONT RACK LUNGE
– Reduce Distance
– Reduce Loading
– 16 Front Rack Step Back Lunges
HSPU Practice (Time)
Strict Handstand Push-up Conditioning
For Time [10 Minute Cap]:
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Handstand Push-ups
*Use Riser(s) As Needed
– Each set of HSPU should be completed unbroken.
– Athletes can use risers (abmats/plates) under the head as needed.
– If you break on any set, you must begin that set over.
– Score: Total time. If capped, add 1s for every incomplete rep.
Prep
5 Push-Ups
3 HSPU Negatives
1-3 SHSPU
Modifications
SHSPU
– Reduce Reps
– Use Riser(s)
– Sub Double Dumbbell Strict Presses
– Sub Push-Ups
-handstand hold