12/02/2021
CrossFit Evergreen – CrossFit
“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale
The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.
On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.
Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.
100 Push up challenge (AMRAP – Reps)
with a 2 minute time cap:
100 total push ups
If completed in under 2 mintes add time into comments.
“Turf and Toe” (Time)
For Time:
15 Power Clean and Jerks
600 Meter Run
30 Toes to Bar (mrx-V-Ups)
600 Meter Run
30 WB M&M’s
600 Meter Run
15 Power Clean and Jerks
BB: MRx: 115/65, Rx: 135/85, Rx+: 155/105
WB: MRx: 14/12, Rx: 20/14
– Conditioning Category: Pacer
– Choose a moderately heavy barbell weight that you’ll complete as singles during this chipper workout
THE BIG TAKEAWAYS
1. Singles are likely the best option from the beginning on the clean and jerks. Practice staying close to the bar and keep urgency high here. Create a nice rhythm between reps that you can maintain for the 30 total reps.
2. Look to complete short bursts on the toes to bar. It’s not about the size of the set, it’s about the time between sets. Keep your sets quick and your breaks quicker over the 2 efforts on this movement.
3. Knowing we’re likely going with small sets on the toes to bar and singles on the barbell, look to push the run a bit. You can get the lungs back between these smaller sets on the the “inside” movements.
Practice Round:
With Workout Weight:
3 Clean and Jerks
100 Meter Run
6 Toes to Bar
12/01/20220
CrossFit Evergreen – CrossFit
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
A quote from a man who is recognized as one of the greatest artists of all time.
There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.
It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.
Greatness is not by chance. It is by choice. Let’s get to work.
Deadlift (AMRAP – Reps)
[All Percentages Based Off 1RM Deadlift]
1 Set of 5 @ 55%
1 Set of 5 @ 63%
2 Sets of 10 @ 68%
1 Set of 10+ @ 68%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 2 sets of 5 unbroken deadlifts. Then complete 2 sets of 10 unbroken deadlifts. For the final set, complete 1 set of 10 or more unbroken deadlifts. This is essentially a “near max set.” Leave 1-2 reps in the tank.
SCORE: Enter reps completed for the set of 10+
“Change of Plans” (3 Rounds for reps)
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee Pull-ups
9 Dumbbell Hang Power Cleans
Rest 5 Minutes
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull-ups
9 Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull-ups
9 Dumbbell Push Jerks
Dumbbells: MRx: 35/20, Rx: 40/25, Rx+: 50 / 35 lb’s
CONDITIONING CATEGORY: Threshold
WALKING LUNGE: Less than 1:00. Mark out 5ft, sections to practice Open standards (both feet must start behind any line, and both feet must finish beyond any line that follows
BURPEE PULL-UPS: Less than 2:00.
CHEST TO BAR: Sets of 4 or more. Less than 1:00.
PULL-UPS: Sets of 4 or more. Less than 1:00.
DUMBBELL MOVEMENTS: 1-2 sets. Less than 1:00.
SCORE: Enter rounds+reps completed each AMRAP. Every 5ft. on the lunge is 1 rep.
STRATEGY
– Unbroken efforts or 1 quick break on the lunges.
– Push the gymnastics. See if you can hold on for bigger sets today.
– 1-2 QUICK sets on the dumbbell movements.
– Quick transitions.
MOVEMENT PREP
4 Walking Lunge Steps
2 Burpee Pull-ups
2 Dumbbell Hang Power Cleans
4 Walking Lunge Steps
2 Chest to Bar Pull-ups
2 Double Dumbbell Front Squats
4 Walking Lunge Steps
2 Pull-ups
2 Dumbbell Push Jerks
FRONT RACK WALKING LUNGE
– Reduce/Remove Weights
– Reduce Distance
– Sub Barbell
– 16 Step-Back Lunges
DOUBLE DUMBBELL MOVEMENTS
– Reduce Reps
– Reduce Weights
– Sub Barbell
BURPEE PULL-UPS
– Reduce Reps
– Burpees Only
– Pull-Ups Only
CHEST TO BAR PULL-UPS
– Reduce Reps
– 6 Strict Chest To Bar
– Alternating Double Dumbbell Plank Rows
PULL-UPS
– Reduce Reps
– 6 Strict Pull-Ups
– Double Dumbbell Bent Over Rows
Tuesday
CrossFit Evergreen – CrossFit
Strength
Shoulder Press
All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 55%
1 Set of 5 @ 63%
2 Sets of 10 @ 68%
1 Set of 10+ @ 68%
[Leave 1-2 Reps In The Tank On Max Set]
MOVEMENT PREP
2-3 warmup sets to 55%
MODIFICATIONS
STRICT PRESS
– Sub Dumbbells
STIMULUS
FLOW: Complete 2 sets of 5 unbroken strict presses from a rack, resting 2-3 minutes between each set. Following the third set, complete 2 sets of 10 or more unbroken strict presses. Following those 2 sets, complete a set of 10 or more unbroken strict presses. This is essentially a “near max set.”
STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.
SCORE: Enter reps completed for the set of 10+
Metcon
2k Row (Time)
Max Effort 2k Row
MODIFICATIONS
2,000 METER ROW
– 4,000m Bike
– 1,600m Ski Erg
– 1,600m Run
STIMULUS
CONDITIONING CATEGORY: Threshold
DAMPER: 5-6
MONITOR SET-UP:
* Select Workout
* New Workout
* Single Distance
* Set to 2000 Meters
* Set Splits to 500 Meters
* Set Pace Boat to Desired Split Time (Optional)
* Change Display to Show Pace Boat (Optional)
SCORE: Time
STRATEGY
STRATEGY 1
* Simple strategy
* Think of this as a 4×500 Meter Row
* Take 20 hard pulls at the start of each 500 meter interval
* Settle into a manageable pace for the remaining meters
STRATEGY 2
* More complex strategy
* Start: 10-15 Hard Pulls
* First 500: Desired Split Time +4 Seconds
* 500-1000: Desired Split Time +3 Seconds
* 1000-1500: Desired Split Time +2 Seconds
* 1500-1700: Desired Split Time +1 Seconds
* Last 300: Sprint To Finish Below Desired Split Time
Monday
CrossFit Evergreen – CrossFit
Strength
Power Snatch
Build to Heavy Single
MOVEMENT PREP
3-5 Empty Barbell Reps
2-3 @ Light Weight
2-3 @ Next Weight
Singles until you get to your heavy.
MODIFICATIONS
POWER SNATCH
– From Blocks
– Sub Dumbbell(s)
-Power Cleans
STIMULUS
INTENTION: Building to a heavy single does not need to go for a PR. If it’s there, great! If not, just build to something that feels heavy.
SCORE: Heaviest lift.
Metcon
Scarface (Time)
2 Rounds:
8 Hang Power Snatches 115/80 (Rx+=155/105)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Hang Power Snatches 95/65(Rx+=135/95)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Hang Power Snatches 75/55 (Rx+=115/85)
8 Bar Facing Burpees
STIMULUS
CONDITIONING CATEGORY: Pacer
POWER SNATCHES: Less than 1:30 per round.
BAR-FACING BURPEES: Less than 1:00 per round.
WORKOUT NOTES: No rest between rounds. Switch weights after every 2 rounds (this is on the clock).
SCORE: Time.
STRATEGY
– Push the snatches. Hold on for sets if it’s there or hit quick singles.
– Pace the burpees.
MODIFICATIONS
POWER SNATCHES
– Reduce Weights
– Reduce Reps
– Sub Dumbbell(s)
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
The Neverending story
CrossFit Evergreen – CrossFit
The Neverending Story (AMRAP – Reps)
In teams of two:
(In 2 minute blocks)
– max calorie Ski erg
– max reps Bulgarian split squats Rx+: 24/16 kb
– max calorie ski erg
– max reps weighted abmat 35/25 plate; Rx+: get up sit ups with or without weights
– max calorie ski erg
– max reps push ups, Rx+: weighted 35/25 plate
– max calorie ski erg
– max reps forward lunge steps, Rx+: weighted 24/16 kb
– max calorie ski erg
– max reps wall sit (every 10s)
– max calorie ski erg
– max reps dips
– max calorie ski erg
– max reps pullovers Rx: 45/25, Rx+: 65/35
– max calorie ski erg
– :30s on/ :30s off, partners alternating on ski erg
– there is no rest between ski and exercises
– :30s on/:30s off, partners alternate exercise movents
– wall sit score is 1 point for every 10 second sit (max is 12 if you do a wall sit the entire 2 minutes
– score is total ski calories plus total reps of exercises
Wednesday
CrossFit Evergreen – CrossFit
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
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