Monday
CrossFit Evergreen – CrossFit
Strength
Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
Rest 2:00 between sets.
As we start our cycle, one of main efforts will be to refine a base to work with – largely in part, through routine strength work. In the three waves we have today, we’ll be completing sets of three sets of six reps at 65%. After each set, we’ll lift triples at 70%, 75%, and 80% respectively.
Accumulating a total of 27 repetitions with a loading at 65% or above, we can expect a bit of residual soreness to start. Very quickly however, will we adapt to the routine squatting volume. As one can expect however, we want to start on the manageable side and slowly grow in volume.
We’ll be repeating this exact repetition scheme next week, growing in percentages. This week is intended to be on the manageable side. We’ll need to work to finish each set, but we are nowhere near movement failure.
Back Squat
Metcon
Metcon (Time)
3 Rounds: (Rest 1 minute after each round)
16 DB Front Rack Reverse Lunges 55/35 (Rx+= 75/55)
8 Strict Toes to Bar
16 Barbell Good Mornings 45/35
8 Strict Toes to Bar
We completed 16 DB Reverse Lunges in our Body Armor sets last week. Starting with this movement, let’s aim to increase our load slightly.
DB Reverse Lunges
Two dumbbells, held in the front rack position. Much like a front squat, let’s drive the elbows forward and up to create a shelf for the bells to rest on. Let’s create a “Front Rack” here as well, versus setting them farther back on our shoulders or stacking them directly on top. Let’s make ourselves work here, and constantly work for a better position.
By stepping backwards (reverse lunge), we are simulating using the same muscle groups used in a walking lunge. When we step out and then back (traditional stationary lunges), it places a good amount of shearing on the front knee, and is far more of a quad-dominant movement versus the hamstring and glute dominant walking lunge.
Strict Toes to Bar
A challenging movement that will undoubedly strengthen our toes to bar, much like how strict pull-ups transfer to assist our kipping pull-ups. If we are not yet able to reach the bar, let’s simply paint an imaginary target and aim to reach it each rep. The next time we see this movement, our aim will go go 2 inches higher. And 2 more inches after that. That way, we are steadily climbing to the full range of motion.
Barbell Good Mornings
Looking for a light load here, where each set is completed unbroken with excellent technique.
Sat 4/6 Partner WOD
CrossFit Evergreen – CrossFit
Oh No! Curtis P’s and more! (Time)
10 rds – Partners will split the effort and do this workout for time:
– 10 Curtis P’s 75/55
– 10 floor bench press 75/55
– 10 push ups
– 10 V-ups
– 20 double unders (40 singles)
– Curtis P = power clean, forward lunge with each foot, push press
– each partner does half (5 of the bar work and 10 du’s)
– two sets of bars, each partner does their 5 at the same time. Both must finish before moving to the next movement
– both finish jump ropes before starting next round
Friday
CrossFit Evergreen – CrossFit
“I’ll either find a way, or I’ll make one.” – Hannibal
Strength
Deadlift
Deadlift
On the 2:00 × 6 sets:
3 @ 70%
1 @ 77%
3 @ 70%
1 @ 82%
3 @ 70%
1 @ 87%
Rest as needed, then:
10 @ 65%
Metcon
Metcon (Time)
3 Rounds:
15 KB Swings 24/16
25 Weighted Abmat Sit-ups 45/25 (Rx+=GHD)
DB Front Rack Carry 55’s/35’s (out the door to the end of the building and back twice.)
1 Minute Handstand Hold
1000m Row (Time)
Max Effort 1000m Row
Thursday
CrossFit Evergreen – CrossFit
Strength
Metcon (No Measure)
4 Big Sets:
15 Push-ups
15 DB Biceps Curls (per arm)
10 DB Overhead Triceps Extension (two handed)
Metcon
Metcon (AMRAP – Reps)
EMOM×12
Minute 1: 15 Box Jumps 24/20
Minute 2: 5 Pull-ups + 5 Burpees
Minute 3: ME Bear Crawl
Wednesday
CrossFit Evergreen – CrossFit
“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” -Zig Zaglar
Strength
Push Press (4 Sets of 6 Repetitions)
Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Percentages based on your estimated 1RM Push Press. Over the course of the coming weeks, we will be building steadily over this movement, which we can in turn transition to our jerks. Rest as needed between sets, with all sets coming from the rack.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double-Unders
45 Air Squats
100 Mtn Climbers
10 Push Jerks 155/105 (Rx+=185/135)
We have a push jerk that is heavier than we normally see in workouts. Naturally, we want to gravitate towards strategy around that first. If this is a manageable load for us (2 or less quick sets per), we want to find how hard we can push our efforts on the other stations, whereas if it’s challenging for us (3 sets), we need to move in capable… or in other words, we need to hold back on the other parts.
Stimulus wise – we do want the heavier barbell. But one that we are very confident we could find for somewhere around 7-10+ unbroken repetitions, when fresh.
Looking at the remaining three movements, these are the met-con inducers. Each round starts by bringing our heart rate up through simple movements, then demands our ability to cycle the heavy barbell. That is the test of the workout.
On the jump rope, we are looking indeed for larger sets if able. Even on rounds 2 and 3, we won’t be overly metabolic here (coming off the push jerk). The air squats and mountain climbers however, we want to place in a pacing mindset. If we push too hard here, it will negatively impact our jerks. Steady and methodical on the air squats, and on the climbers, let’s back off on the final few reps to allow a smooth transition to the barbell.
Tuesday
CrossFit Evergreen – CrossFit
“We are what we repeatedly do. Excellence then, is not an act, but a habit” -Aristotle
Strength Test
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
1 Attempt for Max Repetitions
If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.
Two options for completion:
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.
Strict Pull-Up
1 Set for Max Repetitions
If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.
Metcon
Doce (3 Rounds for reps)
3 x AMRAP 4
Resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)
Part #1 – 135/95 Part #2 – 115/80 Part #3 – 95/65
In “Doce”, we have three AMRAP’s where coming close to finishing a single round in each is the challenge. Most athletes will find themselves close to finishing the burpee box jump overs, or, getting back to the rower for a handful of calories.
Stimulus wise, we have loads that decrease over the three rounds. With the aim being, we want to maintain our intensity. If we finish for example a single round in Part #1, that is our aim in Part #2 and Part #3.
Part #1 – We are looking for a load that we could cycle for 15+ repetitions unbroken, when fresh. Part #2 – We are looking for a load that we could cycle for 21+ repetitions unbroken, when fresh. Part #3 – We are looking for a load that we could cycle for 27+ repetitions unbroken, when fresh.
Pacing the row to a certain extent is a must in order to be able to bring our effort to the power cleans. This is the only place in the workout where we may need to come to a complete stop, due to pulling strength. We want to push the row to capitalize on the calorie counts, but not to the point where we can’t bring a very high effort to the barbell.
Despite it being a single set of 21 power cleans per round, it is likely in our best interest to break this set before we think we need to. Holding onto the bar and getting into the teens is impressive, but if it slows to singles or stretched out sets with big breaks between… we likely could do better with smaller sets. This will also preserve our ability to cycle through the burpee box jump overs. The cleans can be a significant separator for athletes, and we want to push here, but we also need to be able to function on the following burpees. As we have likely felt in some point in our training – the burpee box jump over movement can slow dramatically when we are overly fatigued. To the tune of 3-5+ seconds slower per repetition.
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