CrossFit Evergreen – CrossFit
“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris
It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.
Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.
It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.
Home WOD
Choose One
Metcon (Time)
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS
*Power Snatches change arms every rep
*OHS change arms as athlete chooses
SUBS
RUN
-If unable to run outside, complete one of the following:
-500 Meter Bike Erg
-250 Meter Row
-12/9 Calorie Assault Bike or Echo Bike
-15/12 Calorie Schwinn Bike
-150 Meter Assault Runner or Trueform
-20 x 10 Meter Shuttle Runs
SINGLE ARM DUMBBELL OVERHEAD SQUATS
-Single Arm Dumbbell Front Squats
STIMULUS
-You’ll complete the 3 listed movement for 5 total rounds
-Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout
-Single Arm Dumbbell Overhead Squats can be a very limited movement for many
-Two different dumbbells may be used to tackle both movements with intended stimulus
-Let’s treat the run as somewhat of a buy-in
-The workout isn’t necessarily “won” there
It is “won” by thriving on the snatches and overhead squats
-A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round
-Your score is total time of completion
Metcon (Time)
5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats
SUBS
RUN
If unable to run outside, complete one of the following:
500 Meter Bike Erg
250 Meter Row
12/9 Calorie Assault Bike or Echo Bike
15/12 Calorie Schwinn Bike
150 Meter Assault Runner or Trueform
20 x 10 Meter Shuttle Runs
STIMULUS
-You’ll complete the 3 listed movement for 5 total rounds
-Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout
-Let’s treat the run as somewhat of a buy-in
-The workout isn’t necessarily “won” there
It is “won” by thriving on the ground to overhead and the squats
-A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round
-Your score is total time of completion
MOVEMENT VIDEOS
How to create an Odd-Object Video (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
Odd-Object Ground to Overhead Video (https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be)
Odd-Object Squats Video (https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be)
Strength
If you have the equipment
Power Clean
On the 2:00 x 5 Sets:
1 Clean Pull
1 Clean High Pull
2 Power Cleans
Set #1 – 50% of 1RM Clean
Set #2 – 55%
Sets #3+4+5 – 60-65%
STIMULUS
-Our complex today focuses on positioning off the ground
-First two reps are pulls, with two power cleans to confirm
-Clean Pull – Big shrug, but arms stay extended
-Clean High Pull – Arms bend (bar to about heart level)
-We do not need to hold onto the bar throughout
-Focus here purely is technique, both in how we approach the complex and the loads on the bar
COMPLEX DEMO
(https://www.youtube.com/watch?v=o3ACl1REplE&feature=youtu.be)
Metcon
Hurricane (Time)
3 Rounds:
800m Run
21 Power Cleans (155/105)
STIMULUS
GENERAL
-“Hurricane” is a simple, but effective couplet of running and power cleans
-The running distance and barbell weight are both designed to be on the moderate side
-We expect this workout to take around 20 minutes to complete
POWER CLEANS
-The barbell weight today should be a weight you can ‘touch and go’ for 12+ reps
-Within the workout, you’ll likely opt for either singles or a mix or ‘touch and go’ and singles
RUN
-If unable to run outside, choose one of the following:
-600 Meter Air Runner or Trueform
-1,600 Meter Bike Erg
-1,000 Meter Row
-80/60 Calorie Schwinn Bike
-60/45 Calorie Assault Bike or Echo Bike
Strategy
RUNS
-With 1.5 miles of running in today’s workout, the runs matter quite a bit
-We can think of these as 6 x 400 meter splits
-The difference of 10 seconds across the 6 splits could mean the difference of going a whole minute faster or a whole minute slower (Example: Holding 1:50 vs. 2:00)
-Let’s hold a moderate pace on the run that you see yourself being able to hold for around 18-20 minutes (or around a 5k pace)
-After finishing the power cleans, take the first 100 meters to recover before trying to settle back in to your workout pace
POWER CLEANS
-With a moderate barbell, singles will definitely be the safest and most consistent option across the 3 rounds of work
-However, coming off the runs, you may be able to open up with a bigger set of ‘touch and go’ reps before moving to singles
-This initial set after each run can help you chip away at almost 1/3 of the reps in one shot
-For Example: You could complete 7 ‘touch and go’ reps before immediately moving to 14 quick singles
-Another option is to complete a mix of ‘touch and go’ sets and singles, with the singles serving as the “”recovery”” for you ‘touch and go’ reps
-For Example: To get to 21 reps, you could complete 3 sets of: 3 ‘Touch and Go’ + 4 Singles
-Overall here, the goal is to choose an option that allows you to stay moving forward