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Components
Bench Press
Bench Press
Double Stuffed
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):
27 (16/11)
Workout
Tuesday
“75% Emotional, 25% Physical” It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton). But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them. We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe. 75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt? When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
Strength
Bench Press
1. Build to Heavy Single
2. 5x3 @ 80% of 1RM Bench
Movement Prep
1-2 warm-up sets of 3-6 reps with light weights.
Stimulus
- We'll begin by building to a heavy single for the day. We'll then complete some drop sets.
- 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.
- Score: Enter your heaviest successful bench for part 1 and the weight you used for your sets in part 2.
Modifications
BENCH PRESS
- Double Dumbbell Bench Press
- Barbell Floor Press (Same Percentages With 2s Negative Each Rep)
- Seated Strict Press
Bench Press
Bench Press
Bench Press
Bench Press
Metcon
Double Stuffed (Time)
"Double Stuffed"
4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Dumbbell Hang Squat Cleans MRx: 30/20, Rx: 50 / 35 lb's
Movement Prep
200m Row
20 Double Unders
2 Dumbbell Deadlifts
2 Dumbbell Power Cleans
2 Dumbbell Front Squats
2 Dumbbell Hang Squat Cleans
Modifications
400 METER ROW
- 400m Ski
- 800m Bike
- 300m Run
- 20 x 10m Shuttle Runs
DOUBLE UNDERS
- 120 Single Unders
- 80 Line Hops
- 1:30 On Any Machine
DOUBLE DUMBBELL HANG SQUAT CLEANS
- Double Dumbbell Hang Power Cleans
- Barbell Hang Squat Cleans
- Alternating Single Dumbbell Hang Squat Cleans
Stimulus
- Conditioning Category: Threshold
- Each round should take between 3:00-4:30 minutes.
- The row should take under 2:00.
- The double unders should take under 1:30.
- The double dumbbell hang squat cleans should be completed in 1-2 sets and take less than 1:00.
- Score: Time
Strategy
- This whole workout is centered around the hang squat cleans. We want to make it our mission to complete all 12 reps unbroken each round.
- If you know you can hold on for unbroken sets on the dumbbells, the next station to push would be the row. Ask yourself, "how fast can I row while still being able to hold on for unbroken sets on the dumbbells?"
- Try to relax the grip and breathe through the double unders. 1 quick break at halfway wouldn't be a bad idea if needed.
- The hardest part of this workout is likely going to be the 3rd round of hang squat cleans. This will be where you'll want to break most. Hold on tight and stay focused on the goal. The last round will be there!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 21, 2021
Male Clients
1
Jon
LeDuc
6:00 AM CrossFit
1 x 1 @ 275 lbs
2
Gil
Gomez
3:30 PM CrossFit
1 x 1 @ 255 lbs
3
Ryan
Vogl
3:30 PM CrossFit
1 x 1 @ 245 lbs
4
David
Spungin
12:15 PM CrossFit
1 x 1 @ 240 lbs
5
Cameron
Shepherd
8:30 AM Crossfit
1 x 1 @ 225 lbs
5
Mark
Richardson
9:30 AM CrossFit
1 x 1 @ 225 lbs
6
Doug
Davis
12:15 PM CrossFit
1 x 1 @ 215 lbs
7
Luke
Voss
12:15 PM CrossFit
1 x 1 @ 205 lbs
7
Zach
Newland
12:15 PM CrossFit
1 x 1 @ 205 lbs
8
Dan
Meller
12:15 PM CrossFit
1 x 1 @ 195 lbs
8
Darren
Reed
4:45 PM CrossFit
1 x 1 @ 195 lbs
8
Matthew
Emmons
7:15 AM CrossFit
1 x 1 @ 195 lbs
9
Brandon
McCarthy
6:00 PM CrossFit
1 x 1 @ 185 lbs
9
Steve
Mollen
6:00 AM CrossFit
1 x 1 @ 185 lbs
10
Bryan
Dunbar
9:30 AM CrossFit
1 x 1 @ 170 lbs
11
John
Hays
9:30 AM CrossFit
1 x 1 @ 115 lbs
Female Clients
1
Jordan
Dunbar
6:00 AM CrossFit
1 x 1 @ 125 lbs
2
Kelly
Burns
8:30 AM Crossfit
1 x 1 @ 115 lbs
2
Sarah
Willoughby
4:45 PM CrossFit
1 x 1 @ 115 lbs
3
Ann-Marie
whittington
6:00 PM CrossFit
1 x 1 @ 110 lbs
4
Amanda
Spungin
9:30 AM CrossFit
1 x 1 @ 105 lbs
4
Peri
Vogl
7:15 AM CrossFit
1 x 1 @ 105 lbs
5
Allison
Marti
8:30 AM Crossfit
1 x 1 @ 100 lbs
6
Ann
Archinal
6:00 AM CrossFit
1 x 1 @ 95 lbs
6
Shannon
Mahan
9:30 AM CrossFit
1 x 1 @ 95 lbs
7
Kathy
Griffiths
8:30 AM Crossfit
1 x 1 @ 90 lbs
8
Ruthann
Christensen
12:15 PM CrossFit
1 x 1 @ 75 lbs
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