CrossFit Evergreen – CrossFit
“Let character be your loudest statement.”
The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.
What are yours?
Be hard on yourself here. How would others define you?
Let character be what defines you.
Home WOD
Choose a Version
Metcon (5 Rounds for time)
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
STIMULUS
-6 intervals total, starting every 5:00
-Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
-Aim is to push our paces here, given work rest, but to be consistent across all
-The alternating single dumbbell power clean and jerk will begin on the ground in between the legs
-The movement will move to the shoulder and then finish over head
-Record all five times to gauge pacing
Movement Videos
Alternating Single Dumbbell Power Clean and Jerk Video ( https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be )
Metcon (Time)
On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run
STIMULUS
-6 intervals total, starting every 5:00
-Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
-Aim is to push our paces here, given work rest, but to be consistent across all
-Record all five times to gauge pacing
-If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:
* OT3:00 x 7 Rounds:
15 Pushups
15m Walking Lunge (or 15 Reverse Lunges)
15 Tuck Jumps
Tuck Jumps Video ( https://www.youtube.com/watch?v=dNA59Pa15t8&feature=youtu.be )
Metcon
Metcon (Time)
3 Rounds (30 Minute Time Cap):
25 Power Snatches (75/55)
10 Power Clean and Jerks*
1,000 Meter Row
*Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
GENERAL
-We’ll work through 3 movements in this longer 3 round workout
-We expect this workout to take 20+ minutes to complete
-There is a 30 minute time cap
-If you hit the time cap, put 30:00 as your score and record total reps completed in the notes section
POWER SNATCH
-We’ll have two separate barbells for today’s workout: one for the light power snatches and one for the increasing weight clean and jerks
-The power snatch weight should be light enough where you could complete 30+ reps unbroken when fresh
CLEAN AND JERKS
-Let’s choose our barbell weights here based on the following recommendations:
1st Bar: A light-moderate weight that you could complete for 18+ reps unbroken when fresh
2nd Bar: A moderate weight that you could complete for 12+ reps unbroken when fresh
3rd Bar: A moderately heavy weight that you could complete 6+ reps unbroken when fresh
Based on the nature of the workout, we’ll likely be completing all the clean and jerks as singles during the workout
Change out the weights after finishing the 30 reps