CrossFit Evergreen – CrossFit

“It’s not the stress that kills us. It’s the reaction to it” – Hans Selye

Frame of reference is everything.

The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.

To see an obstacle, as simply part of the way.
To see that pain, is an instructor.
To see that failure, is merely a lesson.

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Strength

Thruster

Thruster

Build to Heavy 10-Rep Thrusters

MOVEMENT FOCUS

Squeeze

-Aggressively squeezing the quads and glutes creates the strong hip and knee extension that launches the bar overhead. It also ensure that the knees do not re-bend during the movement. -Straighten the legs hard to generate the power and keep them squeezed to maintain a locked out position.

Metcon

Charlie Horse (Time)

For Time:

10 Wallballs, 15/12 Calorie Row

20 Wallballs, 15/12 Calorie Row

30 Wallballs, 15/12 Calorie Row

40 Wallballs, 15/12 Calorie Row

50 Wallballs, 15/12 Calorie Row

Medicine Ball: 20/14
STIMULUS

-Alternating between wallballs and rowing in this climbing couplet workout

-With 150 wallballs total, let’s choose a weight that you can complete 50+ unbroken when fresh

STRATEGY

-This workout is mostly about setting yourself up for the final 2 rounds of wallballs

-There are 90 reps in the last two rounds alone, while there are only 60 within the first 3

-Push for big sets on the wallballs and use the row to “recover”

-Every athlete is different, so row at a pace that allows you to get back to the wall for large sets

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

5 Sets:

400 Meter Run

After Each Set:

30 Second Side Plank (Each Side)

30 second Fingertip Hold 45/25

Mobility

Upper Body

1. Puppy Pose: 1 Minute

6. Kneeling Split: 1 Minute

CrossFit Evergreen – CrossFit

“Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson

There will be thousands of things that could go wrong.
Unknowns, naysayers, and thoughts that everything will come crashing down on the first step.

And all of that, is real. Every part.

But the difference lies in in whether or not we believe something *will* stop us. Even if it *might* go wrong. We can paralyze ourselves with waiting for perfect, and never begin.

We want to realize that we can take the possibility of failure into reality… before the first step. We’re never going to have all the answers, and we’re never going to be fully ready. But we’re going anyways.

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Strength

Bench Press (5 x 4 (adding weight))

Metcon

Fish Out of Water (Time)

Athletes Notes

For Time:

2K Row

Directly into 10 Rounds:

3 Power Cleans

6 Pushups

9 Air Squats

Barbell Pounds – 155/105
STIMULUS

-“Fish Out of Water” is a repeat from the beginning of our cycle on 7.1.19

-Complete the 2,000 meters on the rower before moving onto the 10 rounds of “The Chief”

-1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups, 9 Air Squats

-Rounds of “The Chief” in “Fish Out of Water” are performed at a slightly heavier weight than in the original workout

-Choose a moderately heavy weight for the power cleans – something you could cycle for 12+ reps unbroken when fresh

STRATEGY

ROW

-Pacing wise, it is clear that we need to pace the 2K row (different than a max effort).

-The real question is, how much do we pace.

-Let’s visualize a pace of 2K race pace plus about :10-15 seconds.

-It is still a reserved pace, finishing a good 40-45+ seconds slower than our 2K race pace, but this will allow us to push our efforts on the 10 rounds that follow

THE CHIEF

-The Chief is designed in a way that allows you to keep the intensity fairly high

-We go from a lower body pull, to an upper body press, to a lower body press

-The power cleans are the only movement we would likely stop on

-Let’s aim to complete these ‘touch and go’ if possible – with quick singles being the next best option

-No other movements interfere with the upper body press, so look to complete all 6 push-ups straight if possible

-The air squats are the easiest of all the movements, so we can use those as the pacer

-Find a pace that allows you to get back to the bar and attack the cleans

CrossFit Evergreen – CrossFit

“A hero is one that knows how to hang on for one, minute, longer.” – Norwegian Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.

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Metcon

Big Bird (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches (50/35)

15/12 Calorie Row

20 Single Dumbbell Box Step-Ups (24/20)

9 Bar Muscle-ups (Scale= C2B)
STIMULUS

-Using a single dumbbell in this longer AMRAP workout

-Pick a weight that you can complete the snatches and box step-ups with 1 break max each round

-For the dumbbell snatches, alternate hands every rep for a total of 20 reps

-For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps

-Choose a bar muscle-up rep number or variation that you can complete in 1-2 sets when fresh

STRATEGY

-With the row following the snatches, where we can always keep moving, let’s look to go big here

-Shoot for 20 straight or 10-10 on the opening dumbbell movement

-On the Rower, move at a moderate pace that allows you to attack the dumbbell step-ups

-It might be best to rest the dumbbell on the shoulder to grip/shoulder fatigue for the bar muscle-ups to come

-The bar muscle-ups aren’t necessarily about big sets, rather finding a break-up that limits rest and that you can sustain beyond the first round

1 Set: 9

2 Sets: 5-4

3 Sets: 3-3-3 or 4-3-2

Midline

Metcon (No Measure)

3 Giant Sets:

5-10 Strict Toes to Bar

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold
STIMULUS

-These three giants sets are to be completed for quality rather than speed

-Move at a pace between movements and use weights that allow you to complete each station unbroken

-Rest as needed between sets to preserve quality

Strict Toes to Bar: Choose a number and height for the feet that allows you to stay as strict as possible

-Chin Over Hold: Face the palms away from you and hold chin over bar with a flexed arm

-Hollow Hold: Press your lower back into the floor as you raise hands, shoulder blades, and feet a few inches off the ground

-Overhead Squat Hold: Hold the active bottom position of an overhead squat with a weight you can complete without breaking

-Overhead Squat Hold

Reduce Weight

Front Squat Hold

CrossFit Evergreen – CrossFit

Have a great day, see you Tuesday!

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Strength

Back Squat

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

3 Front Squat

6 Back Squats

Barbell: 71% of 1-Rep Max Back Squat

If you are at home and do not have access to weights, do the following:

5 Rounds (:40 second of work/:20 seconds of rest)

Air Squats

Metcon

Dive Bar (Time)

For Time:

800 Meter Run

50 Barbell Thrusters (75/55)

800 Meter Run

25 Barbell-Facing Burpees

800 Meter Run

50 Barbell Thrusters (75/55)
At Home Version

“Dive Bar”

For Time:

800 Meter Run

50 Air Squats

800 Meter Run

25 Burpees

800 Meter Run

50 Air Squats

CrossFit Evergreen – CrossFit

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Busy Bodies (Time)

For time, ascend and descend from 1-10-1 of each of the following:

– Russian KB swing 24/16

– goblet squat 24/16

– Bulgarian split squat 24/16

– OH press (each arm) 24/16

– bent over row (each arm) 24/16

– feet elevated push up