CrossFit Evergreen – CrossFit

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Metcon (Time)

7 Rounds:

7 Toes to Bar

7 Front Squats (135/95)

200 Meter Run

Metcon (No Measure)

4 “Giant” Sets:

500m Row

15 GHD Sit-Ups

21 Banded Good Mornings Rest 1:00 between.

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 her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons 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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Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Strength

Bench Press (5 × 3)

CrossFit Evergreen – CrossFit

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Warm-up

-Agility Ladder Drills

-Group Stretching

Strength

Turkish Get Up (5 × 2 ĺ1 per arm per set))

Try to continue getting heavier with each set.

Metcon

Metcon (Time)

4 Rounds

-20 (10 meter) Shuttle Runs

-15 Box Jumps 24/20

-20 V-ups

CrossFit Evergreen – CrossFit

“Success at anything, will always come down to this. Focus and effort. And 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 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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Metcon

Metcon (No Measure)

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: 10 Push-ups

Minute 5: 15/12 Calorie Row
STIMULUS

-Working through 5 different stations today for a total of 4 rounds

-We have mono-structural, gymnastics, and weightlifting all packed into this 20 minute workout

-The goal here is to expose you to a variety of movements in a long and sweaty EMOM

-You’ll work for 30-50 seconds at each station and use the rest of the time as rest/transition

-There is no rest between round

-Station 1: Pause for 2 Seconds in the Bottom of Each Rep

-Station 2: Choose a Calorie Number You Can Complete in 45-50 Seconds

-Station 3: Choose a Toes to Bar Variation You’ll Complete Unbroken & Switch Hands Every 5 Reps on the Single Arm Dumbbell Hang Clean and Jerks

-Station 4: Spend 45-50 Seconds Working

Station 5: Choose a Calorie Number You Can -Complete in 45-50 Seconds

CrossFit Evergreen – CrossFit

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.

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Skill/Strength

Deadlift (5×1)

5 Sets of 1

STIMULUS

-Although there is only 1 rep per set, the tempo is designed to be very slow and controlled

-Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground

-The slow tempo helps you focus on good back positioning and keeping the bar close to the body

Metcon

Breakfast Club (AMRAP – Reps)

5 Rounds of AMRAP 1:30:

25 Double Unders

6 Deadlifts 185/135 (Rx+=225/155)

25 Double Unders

Max Strict Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds

SUBSTITUTIONS

Strict Handstand Push-ups:

-Strict Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed)

-Double Dumbbell Strict Press

Double Unders:

-Reduce Reps

-40 Single Unders
STIMULUS

-Finishing off each of these intervals with as many strict handstand push-ups as you can get

-Your score is total strict handstand push-ups at the end of the 5 sets

-Choose double under variations and weights on the deadlift that allow you to get each set unbroken without a doubt

-Looking for the rope and barbell to take you no more than 1 minute, giving at least 30 seconds for strict handstand push-ups

-Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

STRATEGY

-The strategy on the rope and barbell is pretty simple – go unbroken

-One thing that is important in a fast workout like this is transitions with the rope

-Make sure to neatly place your rope on the ground each time to make it easier to get to after the deadlifts

-With 30-45 seconds to accumulate strict handstand push-ups after the other work is over, aim for 2-3 good sets in that time window each round

Core Conditioning

3 Sets:

20 Weighted Sit-ups

20 Supermans

CrossFit Evergreen – CrossFit

Workout Definition
“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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Strength

Back Squat

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

STIMULUS

Completing 6 working sets of Back Squats at increasing percentages of your 1RM

Starting with some more moderate percentages, followed by 3 heavier singles

Rest as needed between sets to preserve the quality of each

Metcon

Metcon (AMRAP – Reps)

20 Minute Calorie Row

On the 0:00, 4:00, 8:00, 12:00 and 16:00:

8 Chest to Bar Pull-ups

8 Burpees

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

SUBSTITUTIONS

Chest to Bar Pull-ups:

-Reduce Reps

-Chin Over Bar Pull-ups

-Banded Chest to Bar

-Jumpig Chest to Bar

-Ring Rows
STIMULUS

-Your score today is total calories accumulated on the Rower in 20 minutes (keep the monitor running the whole workout)

-There are five instances where you’ll be off the rower, completing work that will take you away from the scored movement

-Every 4 minutes (starting on the 0:00) you’ll complete 8 chest to bar pull-ups, 8 burpees, and a 50 foot double dumbbell front rack walking lunge

-If those 3 movements take you 2 minutes, for example, you’ll have 2 minutes on the rower before moving back to the chest to bar pull-ups on the 4:00

-Choose a weight on the dumbbells that enables you to complete the 50 feet unbroken every round

-Choose a chest to bar number or variation that you can complete unbroken every time

Strategy

STRATEGY

-Rather than thinking of this like a 20 minute workout, we can think of it more as a 5 round workout

-Think of it like this:

5 Rounds on the 4 Minute:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs (24/20)

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

-Max Calorie Row in Time Remaining (Lowest Calorie Round is Your Score)

-When we think of it in this 5-round format with lowest calorie round being your score, it can help you better approach the work ahead

-The work off the rower will likely take somewhere around 1:30 – 2:00, giving you 2:00 – 2:30 on the rower each round

-Within that 2:00 – 2:30 time window on the rower, find a pace that you see yourself holding for the duration of that round and also within the other 4 rounds

-We’re still moving for 20 minutes straight, so take that into account with pacing

-It may be better to slow things down a hair on the work off the rower in order to allow yourself to hold a respectable pace on the rower