CrossFit Evergreen – CrossFit
“Excitement comes from the achievement. Fulfillment comes from the journey.”
Winning the award is exciting.
Fulfillment is looking back at the hard work put in.
There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments are the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.
Home WOD
Choose One
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees
Substitutions
DU:
-120 Singles
Reverse Burpees:
-Sit-ups
STIMULUS
-Using a single dumbbell in this longer AMRAP workout
-Dumbbell will be held with both hands across the chest for these reverse lunges
-Pick a weight that you can complete the 30 alternating lunges in one unbroken set
-Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout
-1-3 sets will likely be the sweet spot
1Set: 60
2 Sets: 30-30 OR 40-20
3 Sets: 20-20-20 OR 30-20-10
MOVEMENT VIDEOS
Reverse Burpees Video ( https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be )
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees
STIMULUS
-Using an Odd Object in this longer AMRAP workout
-For line hops, let’s choose a line or set down a piece of tape to jump from side to side
-Odd-Object will be held with both hands across the chest for these reverse lunges
-Pick a weight that you can complete the 30 alternating lunges in one unbroken set
MOVEMENT VIDEOS
-How to Create an Odd-Object Video ( https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be )
-Odd-Object Reverse Lunges Video ( https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be )
-Reverse Burpees Video ( https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be)
Mobility
Upper Body
1. Puppy Pose: 1 Minute
Video ( https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be )
2. Shoulder to Floor: 1 Minute Each Side
Video ( https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be )
3. Wrist Stretches: 1 Minute
Video ( https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be )
Lower Body
1. Couch Stretch: 2 Minutes Each Side
Video ( https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be )
2. Pigeon Pose: 2 Minutes Each Side
Video ( https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be )
3. Butterfly: 90 Seconds
Video ( https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be )
4. Pike: 1 Minute
Video ( https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be )
5. Straddle: 1 Minute
Video ( https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be )
6. Kneeling Split: 1 Minute
Video ( https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be )
Metcon
If you have the equipment
Metcon (No Measure)
Not For Time:
1000m Ski
1000m Row
1000m Bike
Into…
3 Rounds For Quality:
10 Wall Facing Squats [Video]( https://www.youtube.com/watch?v=pktIjwNiuYE&feature=youtu.be )
6 Turkish Get-Ups (Alternating) [Video]( https://www.youtube.com/watch?v=pHzmFcU_1Gk&feature=youtu.be )
10 Hip Extensions [Video](https://www.youtube.com/watch?v=6unUeUzvNkE&feature=youtu.be)