CrossFit Evergreen – CrossFit

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

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Metcon

Fluffy (Part 1) (Calories)

[AMRAP 8]:

Max Bike Calories

Rest 2 Minutes Before Beginning Part 2…

MOVEMENT PREP

Part 1:

2 Rounds:

20s Easy

20s Moderate

20s Fast

Part 2:

3 Pull-ups + 10 Double Unders

Part 3:

10 Empty Barbell Deadlifts

8 Deadlifts @ Light Weight

6 Deadlifts @ Light/Moderate Weight

MODIFICATIONS

-Calories on any other machine (only Rx if not enough bikes available)
STIMULUS

– CONDITIONING CATEGORY: Threshold

– FLOW: This is part 1 of 3. Immediately following your 8 minute AMRAP, rest 2 minutes, then begin part 2.

– SCORE: Calories

STRATEGY

– Try maintaining 75+ RPM.

– Have a calorie goal per minute in mind to help keep you on track.

Fluffy (Part 2) (AMRAP – Rounds and Reps)

[AMRAP 8]:

1 Rope Climb (15ft.)

10 Double Unders

1 Rope Climb (15ft.)

20 Double Unders

1 Rope Climb (15ft.)

30 Double Unders

…

Continue to add 10 double unders each round.

Rest 2 Minutes Before Starting Part 3…

MODIFICATIONS

ROPE CLIMB

– Reduce Height

– 3 Strict Pull-Ups + 3 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

DOUBLE UNDERS

– Complete The Same Number Of Reps Each Round

– 1.5x Single Unders

– Line Hops
STIMULUS

– CONDITIONING CATEGORY: Threshold

– ROPE CLIMB: Less than 30s per rope.

– DOUBLE UNDERS: Less than 15s for every 10 reps.

– SCORE: Rounds+Reps. If you finish the round of 50 double unders and you get 25 double unders in the round of 60, your score would be 5+26 (this includes the rope climb that started the round).

STRATEGY

– Focus on strong foot clamps on the rope climbs. We don’t want the feet to slide as we stand.

– Breathe and relax the shoulders on the double unders.

Fluffy (Part 3) (Weight)

[8 Minute Window]:

Establish 5RM Deadlift

MODIFICATIONS

DEADLIFTS

– From Blocks

– 6 Back Rack Step-Back Lunges (From Rack)

– EMOM x 8: 5 Double Dumbbell Deadlifts
STIMULUS

– CONDITIONING CATEGORY: Lift

– DEADLIFTS: These 5 reps should be completed “touch and go” meaning that the plates should just “kiss” the ground between reps.

– SCORE: Heaviest Load

STRATEGY

– Hit 2-3 easy warm-up sets at light-moderate weights. From there, build by feel.

– Be mindful of how big your jumps are. Make your big jumps early on and they should get smaller from there.

Deadlift

This is not another event. Put your final score from Fluffy (Part 3) in here so the heavy set of 5 is in our deadlift history.

Core Conditioning

50 Weighted Sit-ups

-If you are unable to complete sit-up without the weight staying against your chest use less weight

CrossFit Evergreen – CrossFit

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.
It’s refusing to see a “failure” as “defeat”.
It’s refusing to believe that elephants can’t climb mountains… and then proving it.

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Strength

Bench Press

15 Minute Cap

1. Build to Heavy Single

2. 5 Sets: 3 Bench Press @ 80% of 1RM Bench

*Update your 1RM bench press in your PR’s if you hit a PR on your bench today before completing part 2.

MOVEMENT PREP

5-10 empty barbell reps

3-5 reps @ first weight jump

2-3 Reps @ second weight jump

1 Rep @ third weight jump

…continue hitting singles until you get to your heavy

MODIFICATIONS

BENCH PRESS

– Sub Dumbbell(s)

– Reduce Percentages For Drop Sets

STIMULUS

– Building to a heavy single on our bench press in part 1.

– Hitting some drop sets following our heavy single. Be sure to update your PR’s if needed so that the percentage is correct.

– Rest up to 3 minutes between lifts.

– If you can, have a spotter ready for your heavy singles. If lifting alone, do not clip the weights on the bar incase you need to bail.

– Score: Enter weights. Overall score will be your heavy single.

Bench Press (5×3 @ 80%)

This is where you score the second part listed above.

All Sets should be 80% of your 1RM

Metcon

All Ball (Time)

42-30-18:

Wallballs MRx: 12/10, Rx: 20/14

Hand Release Push-ups

Calorie Row

MOVEMENT PREP

5 Wallballs

5 Hand Release Push-ups

5 Calorie Row

MODIFICATIONS

WALLBALLS

– Reduce Reps

– Reduce Load

– Reduce Target Height

– Squat Jumps

HAND RELEASE PUSH-UPS

– Reduce Reps

– Regular Push-Ups

42/30/18 CALORIE ROW

-32/23/14 Calorie Bike or Ski

-42/30/18 Burpees
STIMULUS

– CONDITIONING CATEGORY: Threshold

– WALLBALLS: 1-4 sets. Should be able to get at least 15 in 1 minute.

– HAND RELEASE PUSH-UPS: 1-6 sets. Try to get at least 15 in 1 minute.

– ROW: Try to get 10 or more cals per minute.

– SCORE: Time

STRATEGY

– The hand relese push-ups are going to be the movement we can lose a lot of time on.

– With the upper body press of the wallballs directly interfering with the press in the push-ups, let’s plan to break these up early. Maybe break one more set than you are thinking just to be on the safe side.

– If/when resting on the hand release push-ups, kneeling down, putting the arms down by the side, or putting the arms overhead are the best places to allow the arms to rest.

– We want a strong effort on the row since this is the only station we are pulling vs. pressing.

CrossFit Evergreen – CrossFit

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

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Strength

Strict Pull-Up

WEIGHTED STRICT PULL-UPS

[BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1] 5-9 Unbroken: 3-3-2-2-2

10+ Unbroken: 5-4-3-3-2

*Rest as needed between sets.

*Build in weight each set.

MOVEMENT PREP

10 Scap Retractions

5 Kip Swings

1-3 Strict Pull-Ups

MODIFICATIONS

WEIGHTED STRICT PULL-UPS

– Remove Weight

– Banded Strict Pull-Ups

STIMULUS

– This is still based on our week 1 max rep strict pull-up test.

– If you haven’t completed the max rep test, perform that in place of this piece today so we have a score moving forward.

– The weights we should use for our sets should be challenging, but done unbroken.

Metcon

A Little Sumthin (10 Rounds for weight)

On the 2:00 x 10 Rounds:

15 Box Jumps 24/20 (MRx= Step-ups)

10 Toes to Bar (MRx= V-ups)

1 Snatch

*Score Is Sum Total of Snatch Weight

MOVEMENT PREP

5 Box Jumps

3 Toes to Bar

1 Snatch @ Light Weight

1 Snatch @ Moderate Weight

1 Snatch @ Heavier Weight

MODIFICATIONS

BOX JUMPS

– Reduce Reps

– Reduce Height

– Step-Ups

– Squat Jumps

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 20 AbMat Sit-Ups

SNATCH

– Clean

– Sub Dumbbell(s)
STIMULUS

– CONDITIONING CATEGORY: Intervals

– BOX JUMPS: Less than 45s. Full stand on top of box.

– TOES TO BAR: 1-2 sets. Less than 30s.

– SNATCH: Can be squat or power. Less than 15s.

– SCORE: Enter all weights lifted. Overall score will be the sum total.

STRATEGY

– Plan out your weights ahead of time and have everything on the floor that you need. Be sure to use collars/clips.

– You can build in weight each round, do the same heavish weight each round, or start with your heaviest lift when fresh and back off the weight from there.

– Find a steady pace on the box. Breathe a lot here.

– Try to hold on for bigger sets on the toes to bar so that you can give yourself plenty of time for the barbell.

CrossFit Evergreen – CrossFit

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Post Surgery Fun (Time)

Buy-in: 20 box/ball unbroken back squats 45/35

Then 4 rds:

– 10 triceps kickbacks (each arm) Rx: 35/15, Rx+ 45/25

– 10 bb curls 45/35

– 10 front/side delt raises 15/5

– 10 rear delt raises 15/5

– 10 (5/5) 5 sec. broken T hold 15/5

– 10 (5/5) db lunge steps 15/5

– 10 calf raises 15/5

cash out: 20 rollouts (V-ups)

CrossFit Evergreen – CrossFit

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Strength Test

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.

Metcon

Great Balls Of Fire (AMRAP – Reps)

AMRAP 15:

Max Calorie Bike

On the Minute [Starting at 0:00]:

10 Wallballs MRx: 12/10, Rx: 20 / 14 lb

MOVEMENT PREP

10 Wallballs

30s Bike

MODIFICATIONS

MAX CALORIE BIKE

– Max Cals On Any Other Machine

– Max 10 Meter Shuttle Runs

WALLBALLS

– Reduce Load

– Reduce Reps

– Single Dumbbell Thrusters

– Squat Jumps
STIMULUS

– CONDITIONING CATEGORY: Threshold

– WALLBALLS: Unbroken sets. Less than 30s.

– BIKE: 30-45s effort each minute.

– SCORE: Total Calories

STRATEGY

– While we want to push the pace on the bike, we need to find a pace we can hold over the course of the 15 minutes.

– We also want to be sure that our pace on the bike isn’t so aggressive that it causes us to break on the wallballs.

– Quick transitions are key here as well.

CrossFit Evergreen – CrossFit

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“Delight” (AMRAP – Reps)

EMOM 20

Min 1 Mountain Climbers

Min 2 Flutter Kicks

Min 3 Ab-Mat Sit-Ups

Min 4 KB Twists 35/25, rx 53/35

Min 5 Ski Erg Calories
-Score is total reps/calories for the 20 mins.

-45 Seconds of work each minute, 15 seconds for transitions.

-4 rounds of this emom

Mobility

Child’s Pose

Wrist Stretches

Cat/Cow

Cobra

Banded Hamstring Hip Opener

Happy Baby

Hugging knees to Chest

Corpse Pose

-Hold each pose for 3-5 deep breaths