Monday
CrossFit Evergreen – CrossFit
“If you have everything under control, you’re not moving fast enough.” – Mario Andretti
When we are truly going for it, there is an unmistakable sense of being slightly out of control.
The author of this quote, Mario Andretti, is one of the most successful racecar drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.
Anything worth doing, will illicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100 mph… even when we don’t know for sure what’s around the next bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?
Strength
Back Squat
6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%
Rest up to 2 minutes between sets.
This is week 3 of 3 in this rep progression. Next week, we will be adjusting to our second phase, with a new repetition and percentage scheme.
Back Squat
Metcon
Metcon (Time)
3 Rounds:
50′ Single Arm OH Walk (left) 55/35
50′ Single Arm OH Walk (right) 55/35
7 Aussies w/ 2s pause (Rx+= Invert Feet)
Rest 2:00 between Workouts.
3 Rounds:
9 Front Squats 95/65 (Rx+= 135/95)
50′ Double DB Walking Lunge (hang at sides) 55’s/35’s
Overhead Walk – Our aim here is to focus on our midline. Commonly we’ll shift to one side in compensation, and here we have the chance to cinch down the rib cage and stay centered, trained under motion. Elbow must be locked out, and shoulders must stay square. Pressing the bicep as close as possible to the ear.
Pausing Row – A 2s pause with our chest in contact with the bar.
Front Squats- Let’s stay on the moderate side here.
Walking Lunge – Let’s challenge ourselves, but each distance must be completed broken. Dumbbells are held at the hang position.
Sat Partner WOD 4/13
CrossFit Evergreen – CrossFit
Pushing Limits (Time)
5 rounds For time:
Partner A:
– 10 Wo-Man makers 35/25; Rx+: 50/35
Partner B:
– Wheel of Death 24/20
– Both partners work at the same time
– Partner B does as many reps as possible until Partner A finishes, then partners switch movements = 1 round
– Wo-Man Makers use dumb bells,
push up’ plank db rows (L & R), stand & curl, press, overhead triceps extension
– wheel of death: is modified, jump over pvc, do a burpee, jump over the next pvc, do a burpee, continue around the “circle” until its time to switch
– score is time for 5 rds, with total burpee count for both partners in notes
Friday
CrossFit Evergreen – CrossFit
Strength
Deadlift
Deadlift
On the 2:00 × 6 Sets:
Set #1: 3 @ 72%
Set #2: 1 @ 79%
Set #3: 3 @ 72%
Set #4: 1 @ 84%
Set #5: 3 @ 72%
Set #6: 1 @ 89%
Increasing by 2% on all lifts from last weeks efforts.
Metcon
Metcon (No Measure)
3 Rounds:
100′ Single DB OH Walking Lunge
30 Box Jumps 24/20
10 Romanian Deadlifts
Rest 1:00 between rounds.
Athletes are free to build on the weighted movements between rounds.
100′ DB Walking Lunge
Using the Open standards, complete 4×25′. Free to change hands as seen fit. Focus here is not on speed (which was the focus in the Open), but rather on positioning. Ensuring we are maximizing our shoulder position through external rotation, while actively pressing the bicep as close to the ear as possible. Further, check in with the midline. Are we compensating to one side, and is one side more stable than the other? Use this as a diagnostic tool.
Romanian Deadlifts
Bringing the bar as close to the ground between reps, without actually touching the ground. It’s in effect a “no touch” stiff-legged deadlift, focusing on the posterior chain. Start at 25% of your estimated 1RM Deadlift, and climb from there as seen fit.
Thursday
CrossFit Evergreen – CrossFit
Strength
Metcon (No Measure)
4 Sets
15 DB Bench Press
10 Barbell Bicep Curls
Metcon
Metcon (Time)
2-4-6-8-10-12-14-16-18-20
Russian KB Swings 24/16
Abmat Sit-ups
(10 Push-ups after each set)
Wednesday
CrossFit Evergreen – CrossFit
Strength
Push Press
4 Sets of 6
Set 1: 73%
Set 2: 75%
Set 3: 77%
Set 4: 79%
Metcon
Heartbreak Kid (Time)
3 Rounds:
10 Front Squats 115/80 (Rx+=185/135)
20 Pull-Ups (Rx+=C2B)
50 Double-Unders
Tuesday
CrossFit Evergreen – CrossFit
Strength
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
10 Sets:
30% Max Strict Handstand Push-ups
Last week, during the max effort test, we had the below two options if we did not yet have (3) unbroken strict handstand pushups.
– Dumbbell Strict Presses
– Barbell Half Presses
Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.
Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
After choosing our movement, complete a full max effort set if we have not. If we are testing today, complete 7 sets of the 30%. If we tested last week, let’s take 30% of that and complete the full 10 today.
Metcon
Bad Blood (5 Rounds for reps)
5 Rounds:
1:00 – Max Burpee Box Jumps (24″/20″)
1:00 – Power Cleans 115/80 (Rx+=155/105)
1:00 – Calorie Row
1:00 – Rest
Enter all five rounds of totals (if we complete 10 burpees, 12 power cleans, and 12 calories on the rower, that would be 34). That way we can see our pacing throughout the five rounds. The system will compute the sum total for our score for the day.
Stimulus wise, we are looking to be in the range of 8-15+ reps each round. This won’t be a very high scoring workout, in comparison to workouts with lighter loads. We want to move closer to the grind today, where we need to work hard for each repetition.
On the burpee box jumps, we are allowed to step-up the burpee, but we are looking for a two-foot jump onto the box. Slow is smooth, smooth is fast. Be methodical here as it’s the start of our round. Stop our movement at the :55 to use our next full minute on the cleans.
On the power cleans, we are looking for a load we could cycle for 15+ repetitions unbroken. Here, fast singles is a great strategy for many, unless we are very strong on the barbell. With the goal across the five rounds being consistency, let’s use the clock to pace our efforts.
On the final row, the sliding scale of accumulation applies here. Towards the end of each minute, aim to bring it to a hard charging finish.
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