Monday
CrossFit Evergreen – CrossFit
Strength
Back Squat
4 @ 75%
2 @ 81%
4 @ 75%
2 @ 85%
4 @ 75%
2 @ 89%
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
To find the right stimulus of the workout, it’s less about going Rx. More about, finding a load that we can cycle for 10+ repetitions unbroken, when completely fresh. If we are beneath that, completing “Isabel” with 115/85, or even 95/65, is far better than grinding through a “heavy” workout. In the coming weeks and months, there will be plenty of heavy, grinding sessions where we want that feel. Not today however. Let’s preserve the sprint.
Strategy wise, as we started to talk about earlier, it’s often not the best idea to open up big (like we do in “Grace”). Moving straight to singles is a very common approach for many athletes, but there is no right or wrong here. The best way to think our strategy is to visualize the final 10 reps. This is the workout in “Isabel”. We can grind out the last 10 in “Grace”, but here, we are at risk of far more seconds lost in these final 10 power snatches.
The aim is to finish strong. To get the final 10 reps in the workout to be our most aggressive. It may not be our fastest (likely the first 10), but if we can back in to this workout, with those final 10 reps in mind as “the workout”, we naturally start to gravitate towards an appropriate breakup scheme early.
Some example rep schemes, purely for thought. 5-5-4-4-3-3-2-2-1-1 (30 reps) 9-7-5-3-3-3 (30 reps) 5-4-3-2-1 (15 reps… and move right to singles starting with that final 1) 3-3-3-2-2-2 (15 reps), and move right to singles following)
Sat Individual workout 5/4
CrossFit Evergreen – CrossFit
“Baby you can drive my car” (AMRAP – Reps)
In a Tabata workout, 20/10, complete 8 rounds of each of the following:
– floor wiper 65/55
– rollout
– get up sit up 25/15
– bumper curl 25/15
– bumper tri 25/15
– bumper steering wheel 25/15
– We will do 8 rounds of each before moving to the next exercise.
– total of all reps = score
Friday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Time)
5 Rounds:
7 DB Clusters 55/35
7 C2B Pull-ups
This version is Rx for today. Lucky 7’s will be the Rx+ workout today.
Lucky 7’s (Time)
5 Rounds:
7 DB Clusters 70’s/50’s
7 Bar Muscle-ups
Inside today’s workout, we have the dumbbell cluster. In full, both dumbbells start on the ground. The movement is a ground to overhead movement, passing through a squat. In other words, a “squat clean thruster”. Stimulus wise, it is a loading that we are confident we could complete 10+ repetitions unbroken, when fresh. Heavy and challenging, but not a load where we are reduced to slower singles during the workout. We feel confident that we can move through all sets with one break (4-3 as an example).
Standard wise, only a single head of the dumbbells need to touch the ground (if we are completing touch and go repetitions).
This combination will become grip intensive. Although pacing our met-con is a natural place for us to hone in on, movement and technique here today is critical. The dumbbell cluster is a movement that demands mobility and sound positioning. “Muscling” our way through repetitions early in this workout is exponentially more costly than with a barbell, given the need to stabilize two objects versus a single. Take extra time in our preparation phase to dial in this movement, as we can’t afford to muscle the reps today.
In the many parts of the dumbbell cluster, the focus is the rack position. In the receiving of the bells, it is paramount to find the back head of the dumbbell on the shoulder. In other words – to rack it. With dumbbells, we’ll naturally need to work more in the front rack position than compared to a barbell, but the better we can get that weight on the shoulders… the better we preserve our strength for the bar muscle-ups. And we need that to find our best time today. Despite the weights being on the heavier side, slow things down a bit if we need to during the receiving and squat portion. Priority number one, over an explosive squat our of the hole, is finding the weight to the shoulders. Otherwise, our upper body will be in for a long ride.
Strength
Metcon (No Measure)
5 Rounds:
5 Deadlifts (70%)
8 Bench Press (70%)
Thursday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Time)
1,000 Meter Run
5 Rounds:
8 Hand-Release Pushups
30 DU
12 Supermans w/ 2 second hold (Rx+= Hip Extensions)
1,000 Meter Run
3 Rounds:
8 Hand-Release Pushups
30 DU
12 Hip Extensions
1,000 Meter Run
1 Round:
8 Hand-Release Pushups
30 DU
12 Hip Extensions
Wednesday
CrossFit Evergreen – CrossFit
Metcon
Waterlogged (Time)
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches,
15 Burpee Box Jump Overs 20 DB Snatches,
10 Burpee Box Jump Overs 10 DB Snatches,
5 Burpee Box Jump Overs
Dumbbell – 50/35
Box – 24″/20″
In “Waterlogged”, we start with a 1,000 meter row buy-in. Similar to the CrossFit.com benchmark “Jackie”, we want to pace this opening row. The effort it takes to move 10 seconds faster (5 seconds on our /500m split), is very significant. 10 seconds however on the dumbbell snatches and burpee box jump overs can disappear in a single transition or an extra break.
Our focus is on the snatches and burpee box jump overs. We want to move into this portion of the workout on the attack… and not sooner. On these reps, we have a total of 60 dumbbell snatches and 30 burpee box jump overs. Stimulus wise, we are looking for a dumbbell snatch load that we are very confident we could cycle for 30+ repetitions unbroken, when fresh. We may not complete that set of 30 unbroken, but if we absolutely had to… we could hold on.
Individual strategy varies here, as a break on these 30 snatches may be in our best interest. It wouldn’t be to preserve ourselves for the next set of snatches, but rather because of the burpee box jump overs. The BBJO is a movement that can slow dramatically for athletes when we get overly tired. Slow movement, coupled with extra motion, can add multiple seconds per rep. Let’s approach the dumbbell snatches with the burpee box jump overs in mind.
Rep wise, we are half way through the snatches and burpee box jump overs when we complete the first “round” (30 and 15). It is here, where we want to pick up our pace. It’s not a sprint at the final 10/5, but rather a fast pace that starts on the 20/10. We can only make up so much ground in a final push… let’s start early.
Strength
Metcon (No Measure)
4 Sets:
6 Strict Pull-ups (Rx+= weighted)
150ft sled pull (forward)
20 Weighted sit-ups (Rx+=GHD)
150ft sled pull (backwards)
Tuesday
CrossFit Evergreen – CrossFit
Strength
Metcon (7 Rounds for reps)
“On the 1:30” x 7 Rounds:
15/12 Calorie Row
Time Remaining – Strict HSPU
Each 1:30 interval starts with the buy-in row. In the time remaining, athletes accumulate reps on the wall. No break between rounds – clock continues to run. Let’s record all seven rounds, to gauge our consistency. The system will add the rounds together for our score for the part, being max repetitions.
Metcon
Front Runner (Time)
For Time:
200 Meter Run,
2 Power Cleans & Jerks
200 Meter Run,
4 Power Cleans & Jerks
200 Meter Run,
6 Power Cleans & Jerks
200 Meter Run,
8 Power Cleans & Jerks
200 Meter Run,
10 Power Cleans & Jerks
Rx – 115/80
Rx+ – 155/105
In “Front Runner”, we have a 5 round workout where we’ll start with a 200 meter run in each. From there, the barbell reps climb, 2-4-6-8-10. Stimulus wise, we are looking for a clean and jerk load that we are very confident we could complete for 12+ repetitions unbroken, when completely fresh. Inside the workout, we may move to sets early on due to a specific strategy, but it’s a load we are comfortable cycling for touch and go repetitions in this workout.
If we are not running today, let’s row for 250/200 meters per round.
In the front half of the workout, it’s heavy on the running. On the back half, it flips… and it’s heavy on the barbell.
With that in mind, strategy wise, we want to plan for those final two sets of clean and jerks. Cycling here is highly important to find our best time in this workout. The temptation is to push early, and to hang on for as long as we can with unbroken sets. But if that results in grinding out singles in the 8’s and 10’s, after going unbroken through 6, it’s likely that we’ll lose more time than we gained.
Another way to think about it is this: if we had to do the last set in two sets (or less), how would we approach the reps and running beforehand?
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