CrossFit Evergreen – CrossFit

“No one was ever wise by chance” Seneca

Let’s pretend we have two individuals out hiking in the woods.
The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second trips over the very same root, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not. Wisdom isn’t by chance. Wisdom is by choice.

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Mobility

2 minutes easy on any erg machine

then… (1 minute for each)

– LAX ball pec smash each side

– wall/rig pec stretch each side

– banded triceps stretch each side

– Spiderman and reach stretch each side

– 5 inch worms to push-ups

– 10 3 sec. slow tempo air squats to full depth (5 sec. hold at the bottom), quickly stand

Gymnastic Stamina

Alternating on the 2:00 x 3 rounds (each)

On the 0:00…

– 30-50% of max kipping HSPU

– 30-50% of max C2B pull-ups

On the 2:00…

Build to a heavy unbroken complex

– 3 power cleans

– 3 front squats

– 3 push jerks

% based on 1RM C&J

– set 1 – 55%

– set 2 – 60%

– set 3 – 65%

Stimulus

This gymnasty will work to build our HSPU and C2B pull-ups while working a barbell complex.

The station will flow as follows:

– 0:00-2:00 gymnastic set

– 2:00-4:00 barbell set

– 4:00-6:00 gymnastic set

– 6:00-8:00 barbell set

– 8:00-10:00 gymnastic set

– 10:00-12:00 barbell set

Modifications

HSPU

– box HSPU

– floor push-ups

C2B pull-ups

– pull-ups

– “Aussies” (inverted row)

20 Questions (Time)

For Time:

– 20 power cleans

– 20 thrusters

– 20 push press

– 20 hang power snatches

– 20 overhead squats

– 20 front squats

** On the minute 3 burpees

Rx 65/45
Stimulus:

Today’s workout includes 6 lightweight barbell movements.

– the goal is to move quickly through this WOD.

– This WOD begins with barbell work.

– 3 burpees every minute will slow your progress. Pick up on the barbell work where you left off.

– 12-15 minutes is the target time.

– Chose a weight based off the lift that is most difficult for you. When fresh you should be able to do 25-30 reps unbroken.

– Use one barbell, unless an injury significantly changes the weight of a movement.

Strategy:

– Move quickly and safely through the barbell movements, the lighter weight will tempt you to move inefficiently, do the movements properly.

– The burpees are essentially your recovery time.

– Move at a steady pace that allows you to get your hands on the bar as soon as you finish the 3rd burpee.

– A good way to think about each barbell movement is to think of two sets of 10. It is much easier to pick up the bar when you have 10 reps to do instead of 20.

Modifications:

All dumbbell movements: (30 reps, 15 each side)

– single db power cleans

– single db thrusters

– single db push press

– single db power snatches

– single db overhead squats

– single db front squats

CrossFit Evergreen – CrossFit

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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

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“Abs of Steel” AKA “Shaky Jake” (Time)

– 1 minute plank hold

– 100 floor wipers 135/95

– 100 1/2 burpees

– 100 V-ups

– 100 Russian twists 16kg/15 lbs

– 100floor knee-ins

– 100 flutter kicks

– 100 abmat sit ups

– 100 floor wipers 135/95

– 1 minute plank hold

CrossFit Evergreen – CrossFit

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Shoulders & legs CrossFit style (AMRAP – Rounds and Reps)

30 minute AMRAP of:

– 10/15 cal bike

– 10/15 Front & side db delt raises

– 10/15 rear delt db raises

– 10/15 cal ski

– 10/15 Bulgarian split lunge (each leg)

– 10/15 calf raises

– any ab movement

Rx: 10 reps; Rx+: 15 reps

Pick weights you can do unbroken for entire WOD

CrossFit Evergreen – CrossFit

“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

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Metcon

Day Dream (Time)

2 Rounds For Time:

90/70 Calorie Row

70 Wallballs (20/14)

50 Kettlebell Swings (53/35)

30 Burpee Box Jump Overs (24″/20″)

SUBS

ROW

70/50 Calorie Echo Bike, Assault Bike, or Bike Erg

70/50 Calorie Ski Erg

70/50 Calorie Air Runner

120/90 Calorie Schwinn Bike

1,200 Meter Run

1,000 Meter Trueform
DESCRIPTION

This beefy 2-round workout includes higher rep schemes while maintaining a nice mix of modalities (cardio, bodyweight, weightlifting) across the 4 stations

The name of the game today is staying focused as we chip away at these larger numbers

This conditioning piece is intended to be on the longer side

Your score today is the total time it takes to complete the 2 rounds

We expect the workout to take between 23-35 minutes to complete

WALLBALLS

Choose a weight that you are capable of completing for 50+ unbroken reps when fresh

Men throw to 10 feet

Women throw to 9 feet

KETTLEBELL SWINGS

Like the wallballs, this should also be a weight you could complete for 50+ unbroken reps when fresh

These are full swings, finishing with the arms perpendicular to the ground

BURPEE BOX JUMP OVERS

Burpee perpendicular to the box (no lateral burpees)

You can jump up or step up off the floor

Jump up to the box for “RX”

You do not have to stand to full extension on top of the box

Strategy

GENERAL

With a long workout containing high rep numbers, let’s make it our goal today to stay laser-focused on the station we’re on

Staying present and focused from one movement to the next will allow for the best score possible

Notice when your mind is wandering and look to bring it back to the next set, the next stroke, or the next rep

Two round workouts like this are perfect for evaluating your pacing

Look to hold a speed on the row/burpee box jump-overs and a break-up plan on the wallballs/swings that you see yourself being able to sustain or improve upon the second time around

Make a note of your time after the first round, as this will give you good feedback on your approach when the workout is finished

This feedback can be taken into future workouts to help you work smart and hard

While we’re looking to simply find a rhythm on the rower and burpee box jump-overs, the weighted movements will very likely be broken up

See below for potential break-up plans for the wallballs and kettlebell swings

WALLBALLS

1 Set: 70

2 Sets: 35-35 or 40-30

3 Sets: 30-25-15

4 Sets: 20-20-15-15

5 Sets: 15-15-15-15-10

6 Sets: 15-15-10-10-10-10

7 Sets: 10-10-10-10-10-10-10

8 Sets: 10-10-10-10-8-8-7-7

9 Sets: 10-10-10-10-6-6-6-6-6

10 Sets: 7-7-7-7-7-7-7-7-7-7

KETTLEBELL SWINGS

1 Set: 50

2 Sets: 25-25 or 30-20

3 Sets: 25-15-10

4 Sets: 15-15-10-10

5 Sets: 10-10-10-10-10

6 Sets: 10-10-8-8-7-7

7 Sets: 8-7-7-7-7-7-7

Strength

If time allows

Hang Clean

On the Minute x 8:

2 Hang Squat Clean

-Three weight changes allowed

CrossFit Evergreen – CrossFit

orkout Definition

“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear the news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it before we believe it.

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Warm-up (No Measure)

Workout Definition

Recovery Thursdays:

Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.

Click “Workout Prep Notes” for Example Videos of Each Stretch.

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

Athletes Notes

Upper Body

1. Puppy Pose: 1 Minute

Click Here

2. Shoulder to Floor: 1 Minute Each Side

Click Here

3. Wrist Stretches: 1 Minute

Click Here

Lower Body

1. Couch Stretch: 2 Minutes Each Side

Click Here

2. Pigeon Pose: 2 Minutes Each Side

Click Here

3. Butterfly: 90 Seconds

Click Here

4. Pike: 1 Minute

Click Here

5. Straddle: 1 Minute

Click Here

6. Kneeling Split: 1 Minute

Click Here

Tri Hard Triathlon (Time)

Workout Definition

For Time:

4,000 Meter Bike Erg

2,000 Meter Row

1,000 Meter Run

Athletes Notes

Optional Active Recovery

For Time:

4,000 Meter Bike Erg

2,000 Meter Row

1,000 Meter Run

STIMULUS

DESCRIPTION

We just want to move today across three disciplines

Treat today as a fun, mixed up triathlon

All movement should be at slightly higher than a conversational pace

Practice nasal breathing for a long as you can

SUBS

Any Machine

2x One Station (If Missing Any of the Above Machines)