CrossFit Evergreen – CrossFit

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Ever Increasing – Never Ending (AMRAP – Rounds and Reps)

With a 30 minute time cap do:

– 10 calorie row

– 10 HRPU’s

– 10 air squats to a ball

– 20 calorie ski

– 20 dips

– 20 push-ups on the ball

– 30 calorie row

– 30 reverse lunges (15/15)

– 30 Bulgarian split squats (15/15)

– 40 calorie ski

– 40 db curls 25/15

– 40 double db strict press 25/15
– if you go past the forties, repeat the above order of movements

CrossFit Evergreen – CrossFit

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear

Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.

When we look at the work behind the closed doors, we start to see what talent really is.

Hard, committed, unwavering effort.
Never fooled by those that “make it look easy”, as easy doesn’t happen by accident.

To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… it’s invigoration. It’s proof that we too can reach those heights… if we, that is, put in the work.

So let’s get to it.

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Warm-up

See Coaches Board

Clean & Jerk Technique (Weight)

On the 2:00 x 5 Sets:

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk

*Pause 1 second in the catch postion of both the clean and the jerk.
Stimulus

– Final week of our mini clean and jerk technique progression.

– We’ll start our sets at 5% higher and finish 5% higher than last week.

– Percentages are still meant to be on the lighter side in order to ensure good quality movement.

– Pauses in the catch of the first clean and the catch of the first jerk are to help focus get receiving the bar with the knees out and hips back.

Percentages based off 1RM Power Clean:

Set 1: 40% of 1RM Power Clean

Set 2: 45% of 1RM Power Clean

Sets 3-5: 50% of 1RM Power Clean

Clean & Jerk (Weight)

On The Minute x 6 Sets:

1 Clean & Jerk
Stimulus

– Keeping positioning the focus, we’ll build up to a moderate clean and jerk.

– We’ll take what we’ve learned over the past couple of weeks of technique work and put it to the test to see if we are aware of any improvements made in our catch potions.

Percentages based off 1RM Clean & Jerk:

Sets 1+2 – 60% of 1RM Clean & Jerk

Sets 3+4 – 65% of 1RM Clean & Jerk

Sets 5+6 – 70% of 1RM Clean & Jerk

“In The Air Tonight” (Time)

10 Rounds For Time:

3 Power Clean and Jerks

6 Lateral Burpees Over Bar

9 Kettlebell Swings
BB- MRx:105/55, Rx: 115/85, Rx+: 135/95

KB- 24/16 (green/yellow)

Stimulus

– Conditioning Category: Threshold

– Looking for a weight on the barbell we could easily complete 3+ clean and jerks unbroken when fresh.

– Looking for a kettlebell weight we can hold onto for unbroken sets of 9 every round.

Strategy

THE BIG TAKEAWAYS

1. Power Cleans: Steady singles or unbroken sets of

2. Lateral Burpees Over Bar: Smooth pace and focus on foot work. If holding on for unbroken set on the bar, let’s pace these quite a bit. If going with steady singles on the bar, let’s try to push the pace a bit.

3. Kettlebell Swings: Hold on for unbroken sets of 9 and focus on breathing during this movement.

CrossFit Evergreen – CrossFit

“The carpenter doesn’t show up to the job with a single hammer and a single nail.”

To the carpenter, no two jobs are the same. despite years of experience, the carpenter knows their tool box is only as good as their last project.

Think of every skill we practice as a vote towards a larger goal. The goal to always build the toolbox. To never accept things because of a way we did them in the past. To always stay open to the next tool.

As students of our craft, we can draw many similarities to the carpenter. Let’s treat every “job” as an opportunity to build but not just in a single way. The project as well as the toolbox.

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Warm-up

See Coach’s board.

Chose one of the three WOD’s for today’s workout.

Max distance – row plus (Distance)

With a 45 min time

– row for distance

Every 5 minutes 5, 10, 15, 20, 25, 30, 35, 40

do 10 push ups and 10 air squats

Max distance – ski plus (Distance)

With a 45 min time

– ski for distance

Every 5 minutes 5, 10, 15, 20, 25, 30, 35, 40

do 10 push ups and 10 air squats

Max distance – Echo bike plus (Distance)

With a 45 min time

– bike for distance

Every 5 minutes 5, 10, 15, 20, 25, 30, 35, 40

do 10 push ups and 10 air squats

CrossFit Evergreen – CrossFit

“The goal is not to be perfect by the end. The goal is to be better today.”

We are “completionists” by nature. We aren’t a group to half – complete tasks. We finish things. But in that desire to achieve the end-state, we must be mindful of the other edge of the sword.

If we have one eye on the finish line, we’ll only have one eye on the path directly ahead. The only task that matters, right here and now.

Keeping an eye on the prize can be misleading. We set clear, actionable objectives, but we don’t become obsessed with them. We become obsessed with the now. Keeping our eyes focused on making today a masterpiece is all that matters. Brick by brick.

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Warm-up

See Coach’s board.

Snatch Technique Light (Weight)

On the 2:00 x 5 sets

– 3-position power snatch
– light loads, focus on speed and positioning

– position 1: pockets (high hang)

– position 2: 1 inch above the knee (hang)

– position 3: floor

– all sets performed at 30-40% of 1RM power snatch

I will Survive (AMRAP – Rounds and Reps)

1st 5 min AMRAP

– 500/400 row buy-in then,

max rds of:

-30 double unders (60 singles)

– 5 power snatches

MRx: 75/55, Rx: 95/65, Rx+: 135/95

Rest 5:00

2nd 5 min AMRAP of:

– 500/400m row buy-in then

max rds of:

– 30 du’s (60)

– 10 power snatches

MRx: 55/35, Rx: 65/45, Rx+: 95/65

Rest 5:00

3rd 5 min AMRAP of:

– 500/400m row buy-in then

max rds of:

– 30 du’s (60)

– 15 power snatches

MRx: 35/15, Rx: 45/25, Rx+: 75/55
– this should be a sprint

– score is total rds and reps for all 3 rds. DO NOT ADD ALL THE REPS TO EQUAL ANOTHER RD. EX. if you complete 3 rds in each AMRAP and 25 reps you can have a score like 9 rds and 75 reps.

CrossFit Evergreen – CrossFit

“The grass isn’t greener on the other side. The grass is greener where you water it.”

What if someone told you that everything you need to succeed in your goals is right in front of you? It might be hard for us to believe them. But why?

Comparison is often the reason. We look to someone who has already reached their success, and we convince ourselves that what we have just isn’t enough. It can cut us at the knees, as we now run the risk of never even trying with what we are, and where we are, today. Roadblocked, by our own comparisons.

But what if someone tells you the same thing, and, you don’t have the opportunity to compare? That it’s a new endevour the world has never seen?

The illusion of the greener grass is nothing but a trap. There’s only delay and cancellation as results. It6’s a distraction from the single resource that truly matters; hard work. The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

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Warm-up

See Coach’s board.

Metcon (No Measure)

Gymnastics Stamina #2 (15 min time cap)

5 rds:

– 5 strict HSPU’s

– 5 strict dips

– 5 HRPU’s
– Last of our upper body push progression.

– super high interference

– building strength, volume and confidence

– scale or reduce reps as needed

Single Tasking (AMRAP – Rounds and Reps)

18 min AMRAP of:

– 10 lateral burpees over dumbbell

– 10 db box step-ups 24/20

– single db hang C&J’s (1/2 each arm)

10-20-30-40-50-….. (add 10 reps each rd to the db hang clean and jerks)

MRx: 35/20, Rx: 50/35
– weight of db must be something we are confident we can go unbroken each rd, even with increasing number of reps

– db goes to shoulder first then overhead. Push press or jerks are acceptable

score is rds and reps. If you finish the 50 db c&j’s and then get to 50 of 60 db c&j’s in the next rd your score would be 5 + 70.

CrossFit Evergreen – CrossFit

“When doing your risk analysis, how do you measure the risk of doing nothing?”

There will always be a reason to wait. Always be a reason to push to tomorrow. To await that right moment is a pitfall we’ve all found ourselves in, we wait for perfect.

Every single one of us has experienced this, we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.

a lens to view these decisions through, is to put us 10 years from now. What is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or to look back and realize that we never tried?

Sometimes the biggest risk is never taking one. Sometimes we just need to jump, and build our wings on the way down.

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Warm-up

See Coach’s board.

Tempo Front Squat (On the 2:00 x 5)

– 3 tempo front squats

tempo: 3s down, 3s hold, 1s stand

Acid Reflux (Time)

5 rds of:

– 15 chest 2 bar pull-ups

– 12/9 calorie Echo Bike

– 9 thrusters

MRx: 75/45, Rx: 95/65, Rx+: 115/85
– looking for a barbell weight we can comfortably cycle 9+ thrusters unbroken when fresh

– squat clean thruster is allowed on the first rep