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Components
Bangers & Mash
Bench Press
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Tuesday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (22/20)
Workout
Tuesday
"Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise. What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision. This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success. What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Metcon
Bangers & Mash (Time)
"Bangers & Mash"
(30 Min Cap)
7 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps
Barbell - MRx:75/55, Rx:95/66, Rx+:115 / 85
Box -MRx: Step-ups 24/20, Rx:24/20, Rx+:30/24
Modifications
PUSH PRESS
- Double Dumbbell
FRONT SQUATS
- Double Dumbbell
BOX JUMPS
- Squat Jumps
- 2x Double Unders
30/21 CALORIE ASSAULT BIKE
- 30/21 Cal Echo Bike, Ski Erg, Air Run
- 38/30 Cal Row or Bike Erg
- 400m Run
Movement Prep
At Workout Weight:
3 Push Presses
3 Front Squats
3 Box Jumps
5 Calorie Assault Bike
Stimulus
- Conditioning Category: Pacer
- Looking at a longer grind today where pacing will be key.
- The barbell should be a weight that you can complete the 3 push press as well as the 3 front squats unbroken each round. You do not need to be able to complete the push press and go right into the front squats during the workout.
- The rounds of push presses, front squats, and box jumps should take less than 1:30 each.
- The bikes should each take less than 2:30.
- Score: Total Time (30:00 Time Cap). Add 1 second for every missed rep if time capped.
Strategy
1. If your lungs tend to get you during workouts, let's plan to break between the push presses and front squats each round. Complete a quick 3 push presses, drop the bar, then get right back to it and complete a squat clean to get the front squats started. Quick sets, quick breaks. If your lungs are not a concern, let's try to hold on and go right from the 3rd push press right into the front squats.
2. While we want to use the bike as somewhat of a recovery, we can easily lose a lot of time at this station if we bike too slowly. Aim to complete this station in under 2:30.
3. There are 3 batches of rounds of push presses, front squats, and box jumps. The number of rounds decrease with each batch. We should aim to ramp up our speed as we go so that our last 3 rounds are completed at a higher intensity than our first 7 rounds.
Strength
If there is time remaining
Bench Press
Bench Press
Bench Press
10-10-8-8-6-6
All sets based on 1RM Bench Press
Set 1-2: 10 Reps @ 63%
Set 3-4: 8 Reps @ 68%
Set 5-6: 6 Reps @ 73%
Modifications
BENCH PRESS
- Double Dumbbell Bench Press
- Barbell Floor Press (Same Percentages With 2s Negative Each Rep)
- Seated Strict Press
Movement Prep
1-2 warm-up sets of 5-10 reps with light weights.
Stimulus
- In an effort to further improve our upper body press strength, we'll be completing a benching cycle.
- We are looking for full range of motion here. Elbows fully lock out at the top (think 1s pause in the lockout) and barbell touches the sternum (chest) at the bottom of each rep. Performing the full range of motion will promote the most strength gains.
- You'll complete 2 sets of 10 reps, 2 sets of 8 reps, and 2 sets of 6 reps. Percentages are based off your 1RM bench. If you do not know exactly what this number is, feel free to ball park it and enter this number in your records so our calculator can do the math for you! Rest as much as you would like between all sets.
- Score: Enter the weight for the final two sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 24, 2021
Male Clients
1
Chris
Bowen
12:15 PM CrossFit
14:00
2
Bryan
Dunbar
9:30 AM CrossFit
16:52
3
Jay
Griggs
8:30 AM Crossfit
17:26
4
Jon
LeDuc
8:30 AM Crossfit
18:03
5
Jeffrey
Scheire
8:30 AM Crossfit
20:08
Rx+ weight, ran
6
Luke
Voss
3:30 PM CrossFit
12:48
7
scott
sabina
8:30 AM Crossfit
15:55
8
Matthew
Emmons
7:15 AM CrossFit
17:17
9
John
O'Keefe
3:30 PM CrossFit
13:45
10
Doug
Davis
12:15 PM CrossFit
14:55
MRx wt
11
Brandon
McCarthy
6:00 PM CrossFit
15:50
MRx wt
12
Dan
Lincoln
6:00 AM CrossFit
15:51
13
ed
roy
8:30 AM Crossfit
16:12
75lb, 16 inch box, ran
14
Mark
Richardson
9:30 AM CrossFit
18:12
MRx weight, step ups
15
Gil
Gomez
4:45 PM CrossFit
18:13
MRx wt; step ups
15
Xavi
Gomez
4:45 PM CrossFit
18:13
16
Chris
Losacco
6:00 PM CrossFit
18:48
MRx wt
17
Keith
Davis
6:00 PM CrossFit
19:15
65#
18
Brian
Roberts
12:15 PM CrossFit
19:25
MRx wt
19
Steve
Mollen
6:00 AM CrossFit
20:03
MRx weight
20
Dan
Meller
12:15 PM CrossFit
21:12
MRx wt
21
Ryan
Lambert
6:00 PM CrossFit
22:01
MRx wt
Female Clients
1
Katie
Seelhoff
9:30 AM CrossFit
16:26
2
Charlotte
Vigeant
9:30 AM CrossFit
17:18
3
courtney
alberts
6:00 AM CrossFit
12:27
4
Christina
Griggs
6:00 PM CrossFit
13:03
5
Ann
Archinal
6:00 AM CrossFit
13:05
MRx
6
Jordan
Dunbar
6:00 AM CrossFit
15:34
7
Kristi
White
8:30 AM Crossfit
17:11
Rx weight, rowed
8
Angie
O'Keefe
6:00 AM CrossFit
21:50
9
Ann-Marie
whittington
6:00 AM CrossFit
13:56
10
kathy
long
8:30 AM Crossfit
14:04
35lb
11
Amanda
Spungin
9:30 AM CrossFit
14:32
MRx weight
12
Alex
Hawley
3:30 PM CrossFit
14:45
13
Kathy
Griffiths
8:30 AM Crossfit
15:19
35lb
14
Allison
Marti
8:30 AM Crossfit
15:25
MRx weight
15
Ruthann
Christensen
12:15 PM CrossFit
15:40
45#
16
Kelly
Burns
8:30 AM Crossfit
16:22
35lb, rowed
17
Annie
Dougherty
4:45 PM CrossFit
17:23
MRX wt; step ups
18
Ashleigh
Young
9:30 AM CrossFit
19:03
15lb, step ups, 11 calories
19
Katherine
Kane
7:15 AM CrossFit
23:24
MRx weight, 18 inch step ups
20
Diane
Dulany
7:15 AM CrossFit
24:13
MRx weight, 16 in step ups
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