Saturday
CrossFit Evergreen – CrossFit
Metcon (Time)
For Time:
200 Meter Run, 21 CTB Pull-Ups, 21 Burpees
200 Meter Run, 21 Calorie Row
200 Meter Run, 15 CTB Pull-Ups, 15 Burpees
200 Meter Run, 15 Calorie Row
200 Meter Run, 9 CTB Pull-Ups, 9 Burpees
200 Meter Run, 9 Calorie Row
Friday
CrossFit Evergreen – CrossFit
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius
When obstacles arise, we often find ourselves at a crossroad. One option is that we can allow the adversity to adjust our goal, moving into a state of compromise. The other option is that we keep the destination… and adjust the sails.
If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to “check the box”. But goals aren’t meant to be checked – they are meant to change us. And anything of that magnitude is going to mother-freaking-hard.
Let’s make it part of our identity – when times get hard, we go harder.
Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Masters (55+) (Time)
For time:
30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Masters Scaled (55+) (Time)
For time:
30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb
Time cap: 20 minutes
Thursday
CrossFit Evergreen – CrossFit
Strength
Bench Press
1 Set of 5
(65-75%)
3 Sets of 3
(70-80%)
5 Sets of 1
(85% or higher)
Metcon
Metcon (Time)
2 Rounds
60 Second Wall Sit
50 Mtn Climbers
40 Strict Abmat Sit-ups
30 Russian KB Swings (24/16)
Wednesday
CrossFit Evergreen – CrossFit
“Belief is irresistible.” – Phil Knight
Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.
When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.
Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.
Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.
Strength
Metcon (Weight)
3 X 10
Bent Over Barbell Row
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
15 TTB
Max Box Jumps (24/20)
Rest 4 Minutes Between Rounds
Let’s push our intensity, but focus on consistency across the three rounds.
Tuesday
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 the way.
But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.
To take the 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.
Strength
Push Jerk (5 x 3)
On the 2:00 x 5 Sets:
3 Push Jerks
Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.
Set #1 – 60% of estimated 1RM
Set #2 – 65%
Sets #3+4+5 – 70-75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
STIMULUS
-A moderate push jerk for reps is the focus of this effort.
-DU and Air Squats purely to challenge the movement.
-Aim is for a moderate load that we could cycle for 20-25+ reps unbroken when fresh.
STRATEGY
-With a relatively “shoulderly” combination (DU + PJ), pacing our upper body will be of importance.
-Break up the PJ before we need to. Example break up strategies can be 8-7, or 6-5-4.
-Be diligent with our breaks between sets on the PJ. This is where time disappears.
-Lock in a steady pace on the air squats. This is where we breathe best.
-Consistent chunks on the DU’s. Much like the PJ, let’s break these before we need to. 30-30, 20-20-20 being options. Naturally ideal to go unbroken here, but with a 12:00 time cap, let’s see the larger effort for what it is.
Monday
CrossFit Evergreen – CrossFit
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw it’s curveballs. It’s illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North.
The wind does not tell us where to go. Only we do.
Metcon
Metcon (No Measure)
Alternating EMOM x 10:
Minute 1 – Work
Minute 2 – Rest
Minute 1:
Seconds 0-20 – Max Power Cleans (135/95)
Seconds 20-30 – Rest
Seconds 30-60 – Max Pull-Ups
Metcon (Time)
For Time:
100/70 Calorie Row
… Directly into:
3 Rounds:
50 Wallballs (20/14)
30 Alternating Single Dumbbell Power Snatches (50/35)
STIMULUS
Larger row buy-in (completed once at the start)
3 Rounds of the couplet to follow.
Simple movements inside the couplet (WB+Snatch), but challenging under the fatigue of the start with the row.
Aim is to get comfortable cycling large sets of these movements despite that fatigue.
STRATEGY
On the row, let’s push our pace some. For meters, we pace. For calories, we push slightly more given the accumulation on the sliding scale.
Imagine holding just a few seconds slower than your 2K pace. Aggressive, but manageable. We again want to be taxed going into the couplet for the training goal today.
Despite feeling the row, just start. Don’t think, and just transition to the wallball for our first 10 reps. Re-asses on the way. We’re not doing a set of 50.. we’re doing a set of 10 to start. Make a judgement call after 5 reps
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals