CrossFit Evergreen – CrossFit

“Success at anything, will always come down to this – focus and effort. We control both” Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock and chalk him up to being gifted. Or naturally talented. Yet he would put it in a very different way.
Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there.” Nothing in life happens by accident.

All that matters is two things: Where do we want to go (focus), and how hard do we want to work for it (effort).

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Warm-up

See Coach’s board.

21.3 Pre-Game (No Measure)

at 50% intensity

Part A) 3:00-5:00 light bike, row, ski, or run

Part B)

3 rds:

– 10 ring rows

– 15 kb deadlifts

– 20 air squats

Part C)

3 rds:

– 10 box step ups

– 1:00 plank

Part D)

1 rd:

– 5 good mornings

– 5 back squats

– 5 strixt presses

– 5 stiff-legged dead lifts

– 5 front squats

1 rd:

– 5 muscle snatches

– 5 behind the neck presses

– 5 OHS

– 5 snatch balances

– 5 high hang squat snatches

Part E)

3:00 – 5:00 minute light bike, row, ski, or run

CrossFit Evergreen – CrossFit

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

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Warm-up

See Coaches Board

Handstand Walk (Distance)

On The Minute x 8 (4 Rounds)

Minute 1: Handstand Walk Practice

Minute 2: Recovery Bike
Goal of the bike is to keep shoulders moving without too much of a tax for the handstand walks.

Score is longest distance in feet.

Modifications:

Wall Walks

Handstand Holds

Handstand Shoulder Taps

“Dia-Bolical” (Time)

For Time:

500 Meter Bike, 21 Deadlifts

500 Meter Bike, 21 Strict Handstand Push-Ups

500 Meter Bike, 15 Deadlifts

500 Meter Bike, 15 Handstand Push-Ups

500 Meter Bike, 9 Deadlifts

500 Meter Bike, 9 Handstand Push-Ups

MRx: 135/85

Rx: 185/105

Rx+: 225/155
This is a Grind workout.

Looking for a load on the bb that we feel confident we could cycle for 21+ deadlifts unbroken when fresh.

Keep handstand push ups to quick sets of 3, OR reduce reps to 15-12-9 OR 12-9-6.

Score is time completed, no time cap. Complete each round of 500 meter bike.

Manage your shoulder fatigue.

Deadlifts in 2-3 sets.

Relax arms on the bike and flow.

Plan smart sets of Handstand Push-Ups

CrossFit Evergreen – CrossFit

“Enthusiasm is common. But endurance, is rare.” Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go. Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of losing 5 pounds that drives one forward; it’s because we want to set an example for a child that we’re not ‘genetically predetermined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasosn are what drives us to go the extra mile. It’s where we draw our endurance from. Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons, on the other hand, are impenetrable.

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Warm-up

See Coach’s board.

Strict Pull-Up (3 sets max effort)

– score highest number of reps.

The Old Block (Time)

– 50 wallballs 20/14

– 40 box jumps 24/20

– 30 lateral barbell burpees

– 20 power snatches

– 1,000m row

MRx: 75/45, Rx: 95/65, Rx+: 115/85
– this aerobic workout is going to put our pacing to the test.

– step ups are ok for everyone as long as we take off with 2 feet to get over the barbell after the burpee.

– row through until you see 1,000m as this is the competition standard.

– no time cap, score is time completed.

“Lighten your load” Body armor (Time)

4 sets for time:

– 10 weighted abmat sit-ups 55/35

– 10 weighted abmat sit-ups 45/25

– 10 abmat sit-ups (unweighted)
– working our midline with “drop sets”

– use a dumb bell or a plate

– quickly transition between weights

CrossFit Evergreen – CrossFit

“If you want to improve, be content to be thought foolish and stupid.” Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of life.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take failure from “this isn’t for me” and translate it into “I’m not good enough yet.” It’s never a challenge of if we can do it or not; but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

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Warm-up

See Coach’s board.

Snatch technique #4 (on the 1:30 x 5 sets)

– 1 power snatch

– 1 pausing OHS (3s in bottom)

– 1 snatch drop
all % based on 1RM squat snatch

– set 1 – 30%

– set 2 – 35%

– sets 3, 4, 5 – 35-45%

– similar to last week, weight is light to work on technique.

– this is also a warm-up for the next piece, a 3-position squat snatch

– score heaviest set

3 position snatch complex (on the 1:30 x 5 sets)

– 3 position squat snatch

position 1: high hang (pockets)

position 2: hang ( 1″ above knees)

position 3: from the floor
weights stay on the lighter side for best movement patterns

– all % based on 1RM snatch

– set 1: 50%

– set 2: 60%

– sets 3, 4, 5: 60-70%

– score heaviest complex

Divide & Conquer (AMRAP – Rounds and Reps)

15 min AMRAP of:

– 30 du’s

– 15 push jerks

– 30 du’s

– 15 toes 2 bar

MRx: 75/55, Rx: 105/75, Rx+: 135/95
– use a weight you could do 15+ reps unbroken when fresh

– goal is to finish somewhere between 3-5 rounds

– this is all about managing grip ans shoulder fatigue.

– try to complete push jerks in 1-2 sets

– next goal is to do quick toes 2 bar sets, breaking them up as needed. Use the option that will keep your breaks short and consistent.

– for 5 rds you’ll have to average about 3 minutes per round.

CrossFit Evergreen – CrossFit

We will do this as a team, just use separate equipment

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Chests R Us (AMRAP – Reps)

0:00 – 5:00

Buy-in: 100 partner wall ball sit ups 20/14 (alternating)

(If you finish before 5 minutes you can start on your team bench presses)

5:00 – 20:00 Bench press

1st 50 reps: 95/65

2nd 50 reps: 115/80

3rd 50 reps: 135/95

4th 50 reps: 155/105

Any remaining time: 185/125

CrossFit Evergreen – CrossFit

Week 2 of the OPEN!

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Warm-up

See Coach’s board.

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

Crossfit Games Open 21.2 Masters RX (Ages 55+) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell / 20-in. box (step-ups permitted)

M: 35-lb. dumbbell / 24-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters RX (Ages 55+) click here

Crossfit Games Open 21.2 Masters Scaled (Ages 55+) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 10-lb. dumbbell, 20-in. box (step-ups permitted)

M: 20-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters Scaled (Ages 55+) click here