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Components
Strict Pull-Up
I Got Options
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - 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):
30 (15/15)
Workout
Monday
“If you set your bar at “amazing,” it’s awfully difficult to start.” - Seth Godin Comparing ourselves to others is a double-edged sword. We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals. But when we *compare* ourselves to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup surrounding them, and convince ourselves that we need “that” to get there. It can be dismantling. In a devastating way. Often preventing someone from even trying in the first place. It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to just fall into place. The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
Strength Test
Strict Pull-Up
1 Set For Reps:
Max Strict Pull-ups
MOVEMENT PREP
5-10 Scap Retractions
1-2 Strict Pull-Ups
MODIFICATIONS
- Banded Strict Pull-ups
STIMULUS
- This a retest from August 25th, 2021.
- Be sure that the chin gets over the bar and that the elbows fully lock out at the bottom of each rep.
- You can hang on the bar as long as you'd like between reps. As soon as your feet touch the ground, your set is complete.
- Score: Reps.
Metcon
I Got Options (3 Rounds for time)
[On the 0:00]
9-6-3:
Power Snatches MRx: 95 / 65, Rx: 115 / 85
Burpee Box Jump Overs 24/20 (MRx = Burpee Step-ups)
[On the 10:00]
12-9-6:
Power Snatches MRx: 75 / 55, Rx: 95 / 65
Box Jump Overs 24/20 (MRx = Step-ups)
[On the 20:00]:
15-12-9:
Power Snatches MRx: 55 / 45, Rx: 75 / 55
Bar-Facing Burpees (MRx = Push-ups)
MOVEMENT PREP
4 Power Snatches 65 / 45 lb
4 Bar-Facing Burpees
3 Power Snatches 75 / 55 lb
3 Box Jump Overs (24"/20")
2 Power Snatches 95 / 65 lb
2 Burpee Box Jump Overs (24"/20")
MODIFICATIONS
POWER SNATCH
- Reduce Weights
- Reduce Reps
- Power Clean
- Single Dumbbell Power Snatch
BURPEE BOX JUMP OVER
- Reduce Height
- Reduce Reps
- Burpee Box Step Over
- Bar Facing Burpee
- Regular Burpee
BOX JUMP OVER
- Reduce Height
- Reduce Reps
- Box Jump
- Box Step Over
- Broad Jump
BAR FACING BURPEE
- Reduce Reps
- Step-Over Bar
- Line/Dumbbell Facing Burpee
- Burpee to Target
- Regular Burpees
STIMULUS
- CONDITIONING CATEGORY: Threshold
- PART 1: Snatches completed in quick singles. Regular box height (no need to stand fully on top). 6-8 minutes.
- PART 2: Snatches completed in 1-3 sets. Regular box height (no need to stand fully on top). 5-7 minutes.
- PART 3: Snatches completed in 1-3 sets. Two foot take off on bar facing burpees. 6-8 minutes.
- SCORE: Enter how long each part took. Your overall score will be the sum total.
STRATEGY
- PART 1: Steady singles on the bar. Push the pace on the box.
- PART 2: Hold on for sets on the bar. Pace the box jump overs in a way that will allow you to maintain big sets on the bar.
- PART 3: Hold on for sets on the bar again. Pace the bar facing burpees in a way that will allow you to maintain big sets on the bar.
- TRANSITIONS: Lots of transitions in this workout. See how quickly you can start each station each round. Challenge yourself to avoid getting chalk unless it's absolutely necessary.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 15, 2021
Male Clients
1
Cameron
Shepherd
8:30 AM Crossfit
1 x 28
2
Sylvain
Thibault
6:00 PM CrossFit
1 x 14
3
John
O'Keefe
12:15 PM CrossFit
1 x 12
4
Bryan
Dunbar
6:00 AM CrossFit
1 x 11
5
Jon
LeDuc
4:45 PM CrossFit
1 x 10
6
Zach
Newland
12:15 PM CrossFit
1 x 9
7
ed
roy
3:30 PM CrossFit
1 x 8
7
Luke
Voss
3:30 PM CrossFit
1 x 8
8
Darren
Reed
4:45 PM CrossFit
1 x 7
9
Mark
Richardson
12:15 PM CrossFit
1 x 6
10
Doug
Davis
12:15 PM CrossFit
1 x 5
11
Ryan
Vogl
3:30 PM CrossFit
1 x 2
12
Brian
Roberts
9:30 AM CrossFit
1 x 10
banded
12
Frank
Stanbach
6:00 PM CrossFit
1 x 10
ring rows
12
scott
sabina
8:30 AM Crossfit
1 x 10
negative
Female Clients
1
Angie
O'Keefe
12:15 PM CrossFit
1 x 8
1
Charlotte
Vigeant
9:30 AM CrossFit
1 x 8
2
Christina
Griggs
6:00 PM CrossFit
1 x 6
3
Jordan
Dunbar
12:15 PM CrossFit
1 x 5
4
Peri
Vogl
7:15 AM CrossFit
1 x 3
5
Ann
Archinal
6:00 AM CrossFit
1 x 2
5
courtney
alberts
9:30 AM CrossFit
1 x 2
5
Teri
Heines
7:15 AM CrossFit
1 x 2
6
Beata
Wyatt
12:15 PM CrossFit
1 x 1
+5 assisted black band
6
Kathy
Griffiths
7:15 AM CrossFit
1 x 1
7
Gina
Steadman
12:15 PM CrossFit
1 x 5
red and purple band assisted
8
Shana
Schubert
4:45 PM CrossFit
1 x 3
banded
9
Zoe
Bergner
8:30 AM Crossfit
1 x 2
thin black band
10
Ann-Marie
whittington
4:45 PM CrossFit
1 x 1
negative
10
Karin
Thomsen
4:45 PM CrossFit
1 x 1
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