CrossFit Evergreen – CrossFit

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Active Recovery (AMRAP – Reps)

EMOM x 40 of

– minute 1: 15/10 calorie row

– minute 2: 12 burpees

– minute 3: 15 Russian KB Swings 24/16

– minute 4: 15/10 calorie Echo bike

and repeat….
The goal is to finish before the minute is up to get a short rest before moving to the next event.

CrossFit Evergreen – CrossFit

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

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Metcon

Buy and Hold (2 Rounds for reps)

“Buy and Hold”

AMRAP 8:

Buy-In: 800 Meter Run

Time Remaining:

30 Double Unders

15 Thrusters MRx:55/45, Rx:75 / 55

Rest 4 Minutes

AMRAP 8:

Buy-In: 800 Meter Run

Time Remaining:

30 Double Unders

15 Overhead Squats MRx:55/45, Rx:75 / 55

Modifications

800 METER RUN

– 1,000m Row

– 800m Ski

– 2,000m Bike

DOUBLE UNDERS

– Line Hops

– 1.5x Reps Single Unders

THRUSTERS

– Sub Dumbbells or Kettlebells

– Reduce Weight

OVERHEAD SQUAT

– Sub Dumbbell or Kettlebell

Movement Prep

Practice Round:

200m Run

30 Double Unders

5 Thrusters

5 Overhead Squats
Stimulus

– Conditioning Category: Threshold

– The barbell should be a weight we could complete 25+ thrusters and overhead squats unbroken when fresh.

– The run buy-in to each AMRAP should take under 5:00.

– The double unders should take under :45s each round..

– The thrusters should take under 1:30 each round.

– The overhead squats should also take under 1:30 each round.

– Reduce the volume/load or time cap any movement in order to stick within these time frames.

– The runs will not count towards our score, only the couplet rounds and reps after the buy-in.

– We will record the reps of each round.

– Score: Rounds + Reps

Strategy

THE BIG TAKEAWAYS

1. With the run taking us between 4-5 minutes, we will have the remaining 3-4 minutes for the scored work. This means we should aim to complete our rounds of thrusters and overhead squats in no more than 2 quick sets. A break on the barbell is fine as long as its quick.

2. We want to push the run a little here to have more time for the scored work. With the 4 minute rest between rounds, we can comfortably push the first AMRAP and be ready for the second.

3. To ensure smooth transitions between the rope and barbell, be sure to set the rope nicely each time you complete a set of double unders.

Midline

Midline

4 Sets:

9 Weighted AbMat Sit-Ups (Heavier Dumbbell)

15 Weighted AbMat Sit-Ups (Lighter Dumbbell)

21 AbMat Sit-Ups (Unweighted)

Rest As Needed Between Sets.

Stimulus

– Drop sets of weighted abmat sit-ups.

– Don’t worry about the speed of your reps, just be sure they are full range of motion and stable.

CrossFit Evergreen – CrossFit

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

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Gymnastics

Handstand Push-ups (4×ME)

4 Sets:

Max Effort Handstand Push-Ups

Modifications

HANDSTAND PUSH-UP

– Reduce Rep Ranges

– Dumbbell Press

– Box Handstand Push-Ups

– Complete Without Deficit

– Use Riser(s)

– Push-Ups

– Deficit Push-Ups

– Push-Ups With Feet Elevated

– Handstand Push-Up Negatives

Metcon

Power Chord (AMRAP – Rounds and Reps)

“Power Chord”

AMRAP 10:

15/12 Calorie Row, 3 Power Cleans

15/12 Calorie Row, 6 Power Cleans

15/12 Calorie Row, 9 Power Cleans

15/12 Calorie Row, 12 Power Cleans

15/12 Calorie Row, 15 Power Cleans

…

[Add 3 Power Cleans Per Round]

Barbell: MRx:95/65, Rx:115/85, Rx+:135 / 95 lb

Modifications

15/12 CALORIE ROW

– 15/12 Cal Bike Erg

– 12/10 Cal Assault or Echo Bike

– 12/10 Cal Ski

– 12/10 Cal Air Runner

– 200m Run

 POWER CLEAN

– Sub Dumbbells

– Kettlebell Swing

Movement Prep

Practice Round:

8/6 Calorie Row

3 Power Cleans
Stimulus

– Conditioning Category: Threshold

– We should choose a weight that we could cycle for 10+ reps unbroken when fresh.

– Our row should be able to be completed in no more than 1:15. If not, let’s consider reducing the calories.

– Reset the monitor before starting each round.

– Score: Rounds + Reps

Strategy

THE BIG TAKEAWAYS

1. Settle into a steady pace on the row. A good challenge for ourselves is to finish each row in the same amount of time each round. This means we need to be smart in the beginning knowing that we will become more fatigued as the workout goes on.

2. The first rep of power cleans is huge. The moment we get off the rower we need to be ready to pick the bar up and get started.

3. Quick singles early on the bar is a good opportunity to conserve some energy where we can then go touch and go for bigger sets later in the workout if we want to.

CrossFit Evergreen – CrossFit

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

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Warm-up

See Coaches board

Back Squat (5 sets)

Grit Squats – Week 7A

5 Back Squats

4 Back Squats

3 Back Squats

3 Back Squats

3 Back Squats

All percentages based on 5RM Back Squat

5 Back Squats @ 87%

4 Back Squats @ 92%

3 Back Squats @ 97%

3 Back Squats @ 101%

3 Back Squats @ 105%

Chips and Dip (Time)

“Chips and Dip”

For Time:

1 Mile Run

60 Dumbbell Box Step-Ups (24″/20″) 35 / 20 lb

50 Chest To Bar Pull-ups

40 Bar-Facing Burpees

30 Power Snatches MRx: 75/45; Rx: 95/65; Rx+: 115/85
Stimulus

– Conditioning Category: Pacer

– We should choose a weight that we can move for consistent singles throughout.

– If we can complete 20+ unbroken chest to bar pull-ups, let’s complete this as written. If not, let’s consider reducing the reps or modifying the movement.

– The mile run should take under 10:00

– The box step-ups should take under 3:00

– The chest to bar pull-ups should take under 3:00

– The burpees should take under 4:00

– The power snatches should take under 5:00

– If any of these windows seem intimating for a specific movement, let’s reduce the reps or time cap that station with the time given above.

– Score: Time

CrossFit Evergreen – CrossFit

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Driving me Crazy!! (Time)

With only 4 minutes per station, do as many reps as possible of each movement below:

– floor wipers MRx: 65/55; Rx: 95/65; Rx+: 135/95

– 200m ski

– rollouts

– 200m ski

– getup situps 25/15 (plates)

– 200m ski

– bumper curl 25/15

– 200m ski

– bumper tri (overhead) 25/15

– 200m ski

– bumper steering wheel (shoulder/eye level) 25/15

– 200m ski
– use the plate to help you get up from the floor in getup sit-up (if you have difficulty, do the sit-up, stand, and sit back down)

– go as far out as you can with the rollouts

– hold the bumper plate with both hands to do both the curl and tri

– hold the bumper plate with both hands bring up to shoulder lev el, turn it as far to the right then to the left as you can = one rep.

CrossFit Evergreen – CrossFit

“Perfection can be spelled with the word paralysis.” – Churchill

The act of “starting” is all to often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

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Warm-up

See Coaches Board

“Grit Squats” – Week 6B (Weight)

3 Supersets:

“X” Back Squats

“X” Front Squats

Rest 2:00 between sets.
Stimulus

– Superset means that we’ll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we’ll rest for 2:00 before completing the next super set.

– All percentages based on 5RM Back Squat (both front and back squat barbells).

Set 3

3 Back Squats @ 98%

5 Front Squats @ 74%

“Diameter” (Time)

4 Rounds For Time:

500 Meter Row

9 Deadlifts MRx:105/155, Rx:115/175, Rx+:135/195

18 Double Dumbbell Push Presses MRx:15/30, Rx:20/35, Rx+:25/40
Stimulus

– Conditioning Category: Threshold

– The row should take less than 2:20

– The deadlifts should take less than :45s

– The push presses should take under 1:30

– The weight on the barbell should be a heavier weight but you should still be able to complete the reps in no more than 2 sets within the workout.

DOUBLE DUMBBELL PUSH PRESSES

– Push-Ups