CrossFit Evergreen – CrossFit
“Action is the fundamental key to all success.” – Picasso
There is no substitute for action. This is not breaking news.
Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.
A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.
Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.
Back Squat
Back Squat
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 3.9.22 we built to a heavy set of 10.
– Click on the clock icon on the score bar to access your score logged for your heavy 10.
– We can use our heavy 10 as a reference point for our heavy 5.
– All sets will 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 5.
Modifications
– Sub Dumbbell Front Squats
“Club Sandwich” (3 Rounds for reps)
“Club Sandwich”
On the Minute x 9:
6 Dumbbell Front Squats
Max Devil’s Presses
[Rest 3 Minutes]
AMRAP 6:
Max Echo Bike Calories
[Rest 3 Minutes]
On the Minute x 9:
6 Box Jumps (24/20)
Max Pull Ups
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Grind
– Dumbbell Front Squats: Use 2 dumbbells. Loading should allow for unbroken sets of squats each minute.
– Devil’s Presses: Use 2 dumbbells. Athlete’s should be able to complete 3 or more reps each minute.
– Box Jumps: Stand all the way up at the top.
– Strict Pull Ups: Athletes should be able to complete 3 reps or more each minute.
– Score: Enter reps completed for each piece. Every calorie will equal 1 rep. Your overall score will be the sum total of all reps.
– Make quick work of the dumbbell front squats.
– Aim to complete the same number of devil’s presses each minute. Feel free to stop 10-15s early to catch your breath and prepare for the next round.
– Pick a goal number of calories to accumulate each minute to help you stay focused during the bike.
– Make quick workout of the box jumps.
– Try to get on the bar for at least your first pull up as quick as possible.
Prep
3 Dumbbell Front Squats
3 Devil Presses
30s Echo Bike
3 Box Jumps
1 Pull Up
Modifications
DUMBBELL FRONT SQUATS
– Reduce Reps
– Reduce Loading
– Single Dumbbell
DEVIL’S PRESSES
– Reduce Reps
– Reduce Loading
– Single Dumbbell
ECHO BIKE
– Max Cals On Any Machine
– Max Burpees
– Max 10m Shuttle Runs
BOX JUMPS
– Reduce Reps
– Reduce Height
– Broad Jumps
PULL UPS
– Box Pull Ups
– Jumping Negative Pull Ups