Sat Partner rowing
CrossFit Evergreen – CrossFit
“Bass-ackwards Partner rowing bowling” (Time)
In teams of two, do:
Partner one: Partner two:
– 1000m row – 100m row
– 900m row – 200m row
– 800m row – 300m row
– 700m row – 400m row
– 600m row – 500m row
– 500m row – 600m row
– 400m row – 700m row
– 300m row – 800m row
– 200m row – 900m row
– 100m row – 1000m row
goal is to get as close as possible to target distance. Combine distance missed and that’s the number of burpees you do before moving on to the next frame.
Friday
CrossFit Evergreen – CrossFit
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Thursday
CrossFit Evergreen – CrossFit
Skill/Strength
Metcon (No Measure)
3 Sets:
10 Pistols
30 Second Dead Hang
Metcon
Metcon (No Measure)
AMRAP 20:
20 × 10 Meter Shuttle Runs
1 Minute Front Plank
20 Russian KB Swings 24/16
20 V-Ups
Wednesday
CrossFit Evergreen – CrossFit
“Life is change. Growth is optional. Choose wisely.”
We can all agree that the single constant in our universe is that things will change. From the most successful, to the struggling, we’ll all experience change.
Yet there is something that separates the successful and the struggling. Not the type of change – because that’s again just part of our world. But instead, the response to it.
Change isn’t positive or negative in and of itself. It is our internal interpretation of the event that dictates whether it was good or bad. Where thoughts become actions, perception becomes reality.
When we actively remind ourselves that events don’t shape our world, and that our thoughts towards them do, we can see the growth opportunity in every moment. We just have to look for it.
Metcon
Metcon (Time)
For Time:
1000 Meter Row
40 Box Jumps (24/20)
15 C2B Pull-Ups
40 Dumbbell Box Step-Ups (50/35# to 24″/20″)
15 C2B Pull-ups
40 Box Jumps
1000 Meter Row
STIMULUS
-A “down and back chipper”, involving a moderate sized distance on the rower.
-A gymnastic/weight combination in the center (C2B + DB Box Step-Up) where individual pacing will be important.
-This is a chance for us to keep the C2B fresh in our repertoire.
STRATEGY
-This is a decent sized effort. We will be in the near 20:00 time range, naturally varying among athlete levels.
-The row and box jumps pace in the front half. We are thinking gymnastics.
-Push the gymnastics in the middle
-Bring it home strong in the second half.
Mobility
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
Tuesday
CrossFit Evergreen – CrossFit
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.
Strength
Shoulder Press
On the 2:00 x 5 Sets:
50′ Handstand Walk Practice
3 Shoulder Press
Set #1 – 65% of estimated 1RM Shoulder Press
Set #2 – 70%
Sets #3+4+5 – Build to a moderately heavy set of 3 for the day.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
24 DU
12 Deadlifts (155/105)
9 Push Jerks (155/105)
9 Strict HSPU
STIMULUS
-Working in a moderately heavy barbell for reps today, coupled with DU’s and strict HSPU.
-Let’s choose a barbell weight we feel we could cycle for 15+ reps unbroken on the push jerk.
-Use the same weight for the deadlift as well, even if we modify our hang power clean load.
-Looking for a set count on the HSPU’s we can clear in less than a minute each round… start to finish. If we feel it’s going to take us longer, let’s bring the reps down a bit.
STRATEGY
-DU becomes the pacer.
-Remaining three stations is where we want to push with strong sets.
-If we are unbroken here, or close to it, then we push the DU.
-Consistency is a focus here with these demands… moderately heavy barbell, higher skill gymnastics. This is in contrast to this recent Open workout, where it was less about “how are we going to break this up”.
Monday
CrossFit Evergreen – CrossFit
“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan
One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.
Yet we can work tirelessly for that next finish line, putting all of our eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.
It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?
Strength
Back Squat
10-8-6-4-2 Reps
Ascending percentages with each:
On the 0:00… 10 Reps @ 60% of estimated 1RM
On the 3:00…. 8 Reps @ 67%
On the 6:00… 6 Reps @ 75%
On the 9:00… 4 Reps @ 82%
On the 12:00… 2 Reps @ 87%
Metcon
Metcon (Time)
2 Rounds: (20 min Cap)
70 Wallballs (20/14)
50/35 Calorie Row
30 Hanging DB Power Snatches (50/35)
15 C2B Pull-ups (Rx+=Bar Muscle-Ups)
STIMULUS:
-2 Round chipper with larger set counts on each movement.
-The Open thus far has had short sets, and high round counts. A fitting test to come can be repetition management, with higher counts.
-This workout forces us to think more on our breakup strategy.
STRATEGY:
-With larger set counts, purposeful management will be important.
-Break sets before we need to. With higher volume work on the pull-up bar for example, we can be reduced to small sets and good sized breaks between.
Wallballs:
-We can push here to some extent, knowing we can recover on the following row.
-Example breakup strategies can be 40-30, 20-20-15-15, 15-15-15-15-10, or even fast 10’s.
Row:
-With two pulling movements ahead, let’s push our pace in the front half and recover some in the back.
-Think a bit slower than our 2K pace (around 5-10s slower).
DB Snatches:
Be wary of our arms taking over here. We need those for the following reps on the gymnastics.
-Example breakup strategies can be unbroken, 20-10, or 3×10.
C2B Pull-Ups:
-This is where separation can take place between athletes significantly.
-Break before we need to, as it’s less about the first round, and more about the second.
-Visualize doing 30 for time. How would we break that up?
-Long body beneath the pull-up bar, focusing on maximizing our whip through the kip swing.
-Example breakup strategies are 9-6, 6-5-4, fast 3’s.
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