CrossFit Evergreen – CrossFit

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JOK’s beach muscle WOD (Time)

With a 40 min cap, do the following as a team of 2:

– 55 wall ball sit-ups 20/14

then alternate each group counting down from 10 to 1

10,9,8,7,6,5,4,3,2,1

– strict press 45/35; Rx+ 65/45 (for all weights)

– push ups

– OH tricep extension 45/35

– barbell curls 45/35

– floor bench press 45/35

– upright row 45/35

– 55 wall ball sit-ups 20/14

CrossFit Evergreen – CrossFit

“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey

Pressure is nothing but a catalyst. Think about the last time you “under pressure”. Replay that feeling we all shared… the urgency of action, the full focus, the ever-present mentality. Nothing else existed in our world, but that task at hand.

It’s really potent.

Just like events, there is no such thing as bad pressure. Only how we perceive it. We can see it as the reason why we couldn’t give our best, or… we can see it as the reason *why we gave our best*.

It’s all in our perception.
Let’s embrace it.
And make some freakin’ diamonds.

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Strategy

Bucket #1

~40-45s per round… 25+ Rounds

Unbroken movements, and immediate transitions. The separating factor here is now how fast can we cycle. Here, we are thinking about tightening up our TTB kip, and dialing in the speed of our jump rope. Despite this workout being in the high 800’s-900’s for reps, it will only be dozens of reps that separate the top scores from the pack.

Here, we are mindful of speeding up the individual movements. Specifically, the TTB and DU’s. More on this below.

Bucket #2

~1:00 per round… 15-20+ Rounds

Unbroken movements, but with a composure breath before each set. This is a purposeful, strategic, 2-3 second pause before starting the next movement. Because this workout has such small set counts, it’s easy to move from movement, to movement, to movement. Without a planned composure pause between movements early in the workout, this can come back to bite us in the second half with long, drawn out transitions.

Bucket 3

~1:20+ per round… 10-15+ Rounds

Two quick sets on the TTB is worth considering… 3-3 being an option. For us, the double-unders is the focus. We know once this movement “goes away”, it… goes away. Tons more trips, and tons more seconds spent on the jump rope. Preserving our jump rope capacity for entire 20 minutes the challenge… leaving the thrusters and the TTB acting nearly as the “pacer”.

We still hold tight transitions here, but we are drawing out our breaks a bit further before each movement.

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

CrossFit Evergreen – CrossFit

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Strength

Front Squat (4×3)

4 sets of 3 with a 3-second pause at the bottom of each rep.

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

(:40/:20 at each exercise)

Air Squats

Knee-ins

Calorie Row

V-ups

CrossFit Evergreen – CrossFit

“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

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Metcon

Strict Handstand Push-Ups (Just here for percentages)

HSPU with no added assistance from a kip.

Metcon (No Measure)

3 Rounds (18:00 total):

AMRAP 2:

30-40% of your Max Strict HSPU

12 Pull-Ups

Max DU

… Rest 1:00

In a 2:00 Window

30-40% of your Max Strict HSPU

12 Push-ups

Max DU

… Rest 1:00

SUBSTITUTIONS

Strict HSPU:

-Double dumbbell strict press
STIMULUS

=There is a total of (6) intervals, where we flow 2:00 on, 1:00 off.

-We’re alternating intervals, where movements change – CTB in the first interval, and Push-ups in the second.

-Each AMRAP 2 has a buy-in. Looking at the first, athletes complete 30-40% of their respective Max Strict HSPU, 12 Pull-Ups, and they spend the remainder of the 2 minutes on the jump rope(let’s say thats 1 minute of work or so). -There is a single minute of rest after each interval.

-Aim here is work in gymnastic practice, and to prime the aerobic engine for Friday. Let’s move at 85% on the jump rope. Not max effort – but working for the remaining duration.

-Choose a good number for the HSPU that will challenge us, but will always be unbroken through all six sets.

Gymnastic Conditioning

Alternating EMOM x 10:

Minute 1 – 15 GHD Sit-Ups

Minute 2 – Handstand Walk Practice

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.

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Skill/Strength

Power Clean

On the 1:30 x 6 Sets:

1 Clean Pull

1 Power Clean

1 Low-Hang Power Clean

-Sets 1-3: 60-63-66% of 1RM Clean

-Sets 4-6: Build to a Heavy Compex

STIMULUS

-This 3-movement complex is intended to be one giant set, completed without dropping the bar

-The first three sets are at a percentage of your 1RM Clean (60-63-66%)

-Build to a heavy complex over your last 3 sets

-Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30

Metcon

Metcon (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24″/20″)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65
STIMULUS

-4 minutes on / 4 minutes off in this fast paced 3-round interval workout

-The weights decrease with each round, but the reps stay the same

-The goal is to try to beat your score each time

-Every weight used today should be something you can cycle for at least sets of 5-7 within the workout

-There is no need to stand to full extension on the box during the burpee box jump overs

-Record total reps per round (with a single calorie counting as a single rep). A full round is 63 reps for males, 57 for females.

STRATEGY

-With rest built in we want to move quickly here, but there is still some pacing involved

-Move at a pace that you won’t slow down from over the course of the 4 minutes

-The one place we would stop moving in the 4-minute window is the power cleans

-It’s ok to break those, but keep both the sets and breaks quick

-Consider the following break-up strategies for the 21 power cleans:

6 Sets: 6-5-4-3-2-1

5 Sets: 5-4-4-4-4

4 Sets: 6-5-5-5

3 Sets: 7-7-7 or 8-7-6

2 Sets: 12-9

CrossFit Evergreen – CrossFit

“You must expect great things of yourself before you can do them.” – Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish.

If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?

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Gymnastic Conditioning

Strict Pull-Up

Not for Time:

30% Max Strict Pull-Ups + 50′ HS Walk

40% Max Strict Pull-Ups + 50′ HS Walk

50% Max Strict Pull-Ups + 50′ HS Walk

40% Max Strict Pull-Ups + 50′ HS Walk

30% Max Strict Pull-Ups + 50′ HS Walk

STIMULUS

-Not for time – truly practice.

-The aim is to build up, and down, on the strict pull-up percentages.

-All sets are intended to be unbroken on the bar, and we are looking for a HS walk distance that we feel confident completing in 1:30 or less each round.

Metcon

Point Break (AMRAP – Rounds and Reps)

AMRAP 15:

20 DB Hang CJ (40/30) (50/35)

21/15 Calorie Row

20 DB Box Step-Ups (24″/20″) (40/30) (Rx+=50/35)

21/15 Calorie Row

20 DB Weighted Sit-ups (40/30) (Rx+= GHD Sit-Ups)

SUBSTITUTIONS

Sit-Ups:

-30 Unweightred AbMat Sit-Ups
STIMULUS

-Working with the dumbbell today on our conditioning in three places. DB Hang CJ, DB Box Step-Ups and DB Weighted Sit-ups.

-Light dumbbell, at “Open” loading. 30+ reps unbroken when fresh.

-Aim here is to move at a consistent pace throughout, keeping the movements fresh in the mind.

STRATEGY

-On the DB CJ, DB Box Step-Ups, and DB Sit-Ups, we are looking to push for large, if not unbroken sets.

-The pacer now becomes the row, and is what either speeds us up or slows us down.

-A micro-goal in the workout is to test our pacing on the Rower. How well can we choose, and hold, a pace?