Friday
CrossFit Evergreen – CrossFit
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee
We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.
What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?
Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.
Strength
Back Squat
Box Squat
On the Minute x 7:
2 Box Squats
Start around 55% of your 1RM Back Squat and Build over the 7 rounds
-The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
-We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
-For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
-On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
-We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
-The goal is to be explosive as possible on the way up to our standing position
Metcon
Squeaky Clean (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
STIMULUS
-In this 3-round workout, we’re looking to choose a lighter barbell weight that you could cycle for 20+ cleans unbroken when fresh
-The power cleans and squat cleans will come from the floor, while the hang squat cleans will take place from anywhere above the knees
STRATEGY
Power Cleans
-The power cleans lead off the first 7 of 21 power cleans
-While they are the shorter range of motion and we could go for big sets, they are less important than the 14 squat cleans
-Singles or small sets can set you up nicely for the harder 14 reps that follow
-We can also consider breaking after the 6th power clean, doing the final power clean, and then keeping the bar above the knee for the first hang squat clean
Some breakup options are below:
-Singles
-3-3-1
-6-1
Hang Squat Clean
-Since the hang squat clean requires us to stay above the knee, this is a movement we want to cycle for big sets
-It is better to go slower on the power cleans to go bigger here
-Let’s aim for an unbroken set, with 1 break max:
-Unbroken
-4-3
Strategy
Squat Cleans
-Coming off a big set of hang squat cleans, let’s make it our aim to just get started into the last 7 reps of the round
-Having to go back to the ground, singles are likely the best option, with small sets in a close second:
-Singles
-4-3
-1-2-2-2
Run
-Let’s run at a pace that allows you to thrive on the barbell in round 1
-Starting off the second and third runs, the legs will likely feel a little heavy from the squat cleans
-Use the first 100 or so meters to recover before settling into a similar pace to the 1st round
Thursday
CrossFit Evergreen – CrossFit
Metcon (Time)
27-24-21-18-15-12-9:
AbMat Sit-ups
54-48-42-36-30-24-18
DU
After Each Set (7 Rounds):
5 Strict Pull-Ups
10 Push-ups
Wednesday
CrossFit Evergreen – CrossFit
Strength
Snatch Grip Sotts Press
Halftime (Time)
30-20-10
– dumbbell power snatches 50/35
– wallballs 20/14
directly into
10-20-30
– bar facing burpees
– calorie row
Tuesday
CrossFit Evergreen – CrossFit
“Patience is not the virtue. Discipline is.”
Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how seemingly large or small.
Discipline to our values, from our best to worst moments.
Discipline to the details, when there’s every excuse in the world to “let it slide”.
Patience is a subset of a deeper practice. That of discipline.
Strength
Metcon (No Measure)
5 Rounds:
300 Meter Row + 50% Unbroken Strict Pull-ups
Metcon
Metcon (Time)
On the 5:00 x 5 Rounds:
400 Meter Run
30 Mtn Climbers
15 Toes to Bar
STIMULUS
-“Cement Truck” is a beefed up version of a CompTrain Benchmark workout, “Cement Mixer”
-The goal with this interval work is to train large sets of toes to bar with an elevated heart rate
-Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00
-Your score today is the slowest of the 5 rounds
-Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1 minute to rest
STRATEGY
-With the score today being the slowest of the 5 rounds, you’ll want to find a pace in the first couple rounds that you see yourself maintaining in rounds 3-5
-With 3+ minutes of work and 1-2 minutes of rest, these won’t be all out sprints, rather repeats at about 80-85% of your max effort
-With rest built in, let’s shoot for really large sets of toes to bar
-These are ideally completed in 1-2 sets
-Today, it is better to go slightly slower on the run to go bigger on the gymnastics
Monday
CrossFit Evergreen – CrossFit
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee
Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.
In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.
Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.
Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?
Strength
Back Squat
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 68% of 1-Rep Max Back Squat
STIMULUS
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats
While the reps are increasing, we’ll now use the higher percentages from the 2-4 rep scheme sessions
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 3 Front Squats
Rest until the top of the minute and then perform 6 Back Squats
Repeat for a total of 6 rounds
Metcon
Sucker Punch (Time)
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)
STIMULUS
-Looking for kettlebell and barbell weights that you could complete 30+ reps unbroken when fresh – or weights that you can complete the bigger sets (21-18-15) with a maximum of 2 quick breaks
-There are a total of 75 reps on each movement, and 150 total in the workout
-The kettlebell swings are full swings, finishing with full extension overhead
STRATEGY
-With a higher number of reps, all finishing overhead, it will be helpful to have a break-up strategy established early
-As the saying goes, “break because you planned to, not because you have to”
-There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined
-Let’s start smart on the 2 big sets and finish strong on the 3 smaller sets
-Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half
-Once you get to the sets of 15-12-9, see if you can complete those with 1 quick break max
-Below are some possible break-up options:
Sets of 21
2 Sets: 12-9
3 Sets:
Sets of 18
2 Sets: 9-9
3 Sets:
Sets of 15
2 Sets: 8-7
3 Sets: 6-5-4
Sets of 12
2 Sets: 7-5
Sets of 9
2 Sets: 5-4
Sat WOD 8/24 individual
CrossFit Evergreen – CrossFit
“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)
Perform in order:
1) bench press 200+/100+ goals – no racking, but can rest briefly.
2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs
3) standing overhead press – strict; 50+
4) upright row – thumbs touching, 50+
5) triceps extension – standing or lying, 50+
6) biceps curl – no bouncing, 50+
Metcon (Time)
6 x 100m
Do 6 x 100m, run, walk skip, hop whatever floats your boat – add the time to perform all 6 together for your score
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