CrossFit Evergreen – CrossFit
“It doesn’t matter when we start.
It doesn’t matter where we start.
All that matters is that we start.”
If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.
It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.
Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.
Back Squats (Weight)
Back Squat
5-6 Sets:
5-6 Reps @ 60-65%
*6-8 Second Eccentric
– Building off last Monday’s back squats.
– For EACH squat, control down for 6-8 seconds, but fire up as fast as you can out of the bottom.
– Watch a clock or have someone count out loud for you as we want to complete the full 6-8 seconds to get the most out of these reps.
– Score: Enter heaviest set. Record sets/reps in your notes.
Prep
10 Empty Barbell Back Squats
3-5 Light Reps (No Eccentric)
3 Moderate Reps (With Eccentric)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
– Conditioning Category: Threshold
– Pull-Ups: Can be kipping or strict. Athletes should be able to complete reps in 1-2 sets each round.
– Push-Ups: Athletes should be able to complete reps in 1-2 sets each round.
– Air Squats: Reps should be completed in less than 30s.
– Note: Athletes should be able to complete 1 round of “Cindy” in less than 1:30. If needed, reduce or modify movements.
– Score: Total rounds + reps.
– If bodyweight movements are your thing, let’s aim to finish every round in roughly the same amount of time. If proficient at these movements, athletes should easily be able to complete each round in less than 1:00.
– Even if these movements aren’t in your wheelhouse, let’s still aim for even split times per round, even if that means you need a break on the pull-ups and/or push-ups. If you know you are likely going to need breaks at some point, start taking those breaks right from the start.
– Fast transitions are key here. If you can do your push-ups and air squats under your pull-up bar, you can maximize your speed on transitions.
– Have something nearby (like a whiteboard with tally marks) to keep track of rounds.
Prep
3 Pull-ups
6 Push-Ups
9 Air Squats
Modifications
PULL-UPS (ALL SCALED)
– Reduce Reps
– Banded
– Ring Rows
– 6 Alternating Dumbbell Plank Rows
PUSH-UPS (ALL SCALED)
– Reduce Reps
– Elevate Hands on Bar
AIR SQUATS
– Reduce Reps (Scaled)