CrossFit Evergreen – CrossFit
Home WOD
Choose one. Follow with Body Armor
Metcon (3 Rounds for time)
On the 0:00…
Round #1
5 Rounds of “Strict Cindy”:
50 Single Dumbbell Power Cleans
On the 8:00…
Round #2
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00…
Round #3
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters
1 round of ” Strict Cindy”:
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
STIMULUS
-This 3 part workout is scored separately, with the score being the sum of all three parts
-Enter your 3 times and they will be added together for you
-Choose weights and variations that enable you to complete each part in 5-7 minutes
-You will rest the remainder of the 8 minutes until the next part begins
-Each part begins on the 8 (0:00, 8:00, 16:00)
-With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
-With rest built-in, let’s shoot for really large sets on the dumbbell movements
-Power Cleans and squat clean thrusters will alternate each rep
MOVEMENT VIDEOS
Single Dumbbell Power Clean (https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be)
Alternating Single Arm Squat Clean Thrusters (https://www.youtube.com/watch?v=LSGyWhjctXk&feature=youtu.be)
Metcon (3 Rounds for time)
On the 0:00…
Round #1
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder
On the 8:00…
Round #2
4 Rounds of “Sindee”
40 Odd-Object Squats
On the 16:00…
Round #3
3 Rounds of “Sindee”
30 Odd-Object Thrusters
1 round of “Sindee”:
10 Push-ups
20 Air Squats
STIMULUS
-This 3 part workout is scored separately, with the score being the sum of all three parts
-Enter your 3 times and they will be added together for you
-Choose weights and variations that enable you to complete each part in 5-7 minutes
-You will rest the remainder of the 8 minutes until the next part begins
-Each part begins on the 8 (0:00, 8:00, 16:00)
-With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
-With rest built-in, let’s shoot for really large sets on the odd-object movements
-Odd-Object ground to shoulder will alternate shoulders each rep
MOVEMENT VIDEOS
Odd-object ground to shoulder (https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be)
Odd-object squats (https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be)
Odd-object thrusters (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)
How to Create an Odd-object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
Body Armor
4 Giant Sets, Not for Score:
:30s Single Leg Hold (left)
:30s Single Leg Hold (right)
:30s Bird Dog (left)
:30s Bird Dog (right)
Rest as needed between sets.
Not for score, but for quality movement.
Single Leg Hold
Movement Demo – Video (https://www.youtube.com/watch?v=UowHMjlgFUo&feature=youtu.be)
-Single leg focus, training hip flexor/midline strength
-Be aware of our midline here… lock down the rib cage
-Extend knee as best as we can, while maintaining engaged back (avoid hyperextension)
Bird Dog
Movement Demo – Video (https://www.youtube.com/watch?v=Cl0xiEXBpag&feature=youtu.be)
-If right arm comes up, left leg comes up
-Aim here is a straight line from raised fingers to toes
-Get “as long” as we can here
-Focus on keeping squared off at shoulders and hips – fight the rotation
Metcon
If you have the equipment
Snake Bite (Time)
21-15-9: (12 Min Cap)
Power Snatch (Rx+= Squat Snatch) (95/65)
Pull-ups (Rx+= C2B)
STIMULUS
GENERAL
-“Snake Bite” is a CompTrain Benchmark workout last completed on 9.30.19
-This higher skilled couplet workout should take between 5-12 minutes to complete
SNATCHES & PULL-UPS
-Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh
-Choose a pull-up variation that you could also complete the set of 21 in 1-2 sets when fresh
-Within the workout, you should be able to complete both of these movements in smaller sets – not single repetitions
Strategy
GENERAL
-With a total body pull followed by an upper body pull, there will definitely be some interference between the two movements
-Break up the round of 21 in a way that sets you up for a strong round of 15
-With only 6 less reps than the opening round and some fatigue setting in, being able to stay moving efficiently through this middle round is the most important part of the workout
-Consider the potential rep schemes below for each movement
SNATCHES & PULL-UPS
Round of 21
7 Sets: 3’s
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9
Round of 15
5 Sets: 3’s
4 Sets: 4-4-4-3
3 Sets: 5-5-5 or 6-5-4
2 Sets: 8-7
Round of 9
3 Sets: 3’s
2 Sets: 5-4
Body Armor
Metcon (No Measure)
3 Giant Sets:
15-13-11-9
Romanian Deadlifts*
Dumbbell Bench Press
Rest 2 Minutes Between Sets
STIMULUS
GENERAL
-A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
-Our focus in the first part of Body Armor is on our grip strength, posterior chain, and upper body pressing
-Use one for the Romanian Deadlifts and one weight for the Dumbbell Bench Press across the 4 sets
Rest 2 minutes between sets
ROMANIAN DEADLIFTS
-We’ll use a barbell for the Romanian Deadlifts
-We’ll train our grip strength by gripping this barbell with a double overhead grip and without a hook grip
-Choose a weight that is challenging, but one that allows you to complete each set unbroken
-Click here for a demo video(https://www.youtube.com/watch?v=ii2AQZTU-zY&feature=youtu.be)
Metcon (No Measure)
Body Armor (B)
3 Giant Sets:
9 Strict Toes to Bar
15 GHD Sit-Ups
21s L-Sit on Paralettes
STIMULUS
GENERAL
-In the second part of Body Armor, we’ll work through some high interference midline work
-Try to move with a purpose through the 9-15-21
-Rest as needed between after each set to maintain quality
MOVEMENT VIDEOS
Strict Toes to Bar: (https://www.youtube.com/watch?v=-ZRG5qQYmgs&feature=youtu.be)
GHD Sit-ups: (https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be)
L-Sits: (https://www.youtube.com/watch?v=kDOjjpwar-s&feature=youtu.be)