CrossFit Evergreen – CrossFit
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Choose one version and finish with Body Armor
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders
STIMULUS
-Using a single dumbbell in this longer AMRAP workout
-Pick a weight that you can complete the snatches with 1 break MAX each round
-For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible
-Aim to complete the double unders in 1-2 sets
-FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality
-Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double-Unders
SUBS
Double Unders:
-60 Dot Hops (each foot tap counts as a rep) Video (https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be)
MOVEMENT VIDEOS
Toes Raises Video (https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be)
STIMULUS
-This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work
-Taking short calculated breaks can sometimes allow you to move faster then bigger sets with longer break
-Set up a weight that you can complete the ground to overhead with 1 break MAX each round
-Aim to complete the double unders in 1-2 sets
Body Armor
Metcon (No Measure)
5 Giant Sets:
5 Jump Squats
10 Lemon Squeezes
:15s Hollow Rocks
Rest 1:00 between
Not for score, but for quality movement.
Movement Demo – Video (https://www.youtube.com/watch?v=S2fowkXrZsc&feature=youtu.be)
Jump Squats
-A full depth squat, jumping as high as possible upon extension
-Reset feet between (don’t go right into the next rep)
Lemon Squeezes
-Hollow position, to a balled tuck with hands to shins
-Modify by not extending all the way out to a hollow position
-Move fluidly through these without a pause
Hollow Rocks
-Find Hollow position first, followed by gentle rocking back and forth
-Focus on as minimal contact with the ground throughout (push lower back into floor)
-Extension of arms and knees comes second to hollowing at the hips
-Every full rock (legs down, then up), counts as one rep
Strength
If you have the equipment
Back Squat
Box Squats
On the Minute x 10:
2 Box Squats
All sets at 50% of 1RM Back Squat
Box height just below parallel
STIMULUS
GENERAL
-Set box height just below parallel
-All sets completed at 50% of our 1RM Back Squat
-Weight is not the focus point… speed is
-After sitting back to a vertical shin position, explode off the box
-Accelerate out of the bottom as aggressively as we can
MOVEMENT FOCUS
Box Squats
-The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
-We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
-For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
-On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
-We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
-The goal is to be explosive as possible on the way up to our standing position
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
STIMULUS
GENERAL
-“DT” is a Hero Workout that was last completed on CompTrain on 1.7.19
-This barbell cycling focused workout should take around 5-10 minutes to complete
-We’ll choose our barbell weight based off the Hang Power Cleans and/or Push Jerks
-This should be a moderate load that allows you to complete the Hang Power Cleans within 3 sets and Push Jerks unbroken during the workout
STRATEGY
GENERAL
-With one barbell and three movements, we want to point out a few places to break for maximum efficiency
-The first time is after the 11th deadlift
-You can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip, which will be more beneficial for the hang power cleans
-You can then complete the 12th deadlift with the hook grip and immediately transition into the hang power cleans
-The second place to break is after the 8th hang power clean
-After this short break, complete the 9th hang power clean before holding on for all 6 push jerks unbroken
HANG POWER CLEANS
-In order to preserve pulling capacity, breaking the hang power cleans into consistent sets from the beginning will be a wise choice
-This should be something that you feel you can maintain for all 5 rounds
-Whether it is 4-4-1 or 8-1, all we are looking for is consistency
-This workout is largely hang power cleans, so managing these properly sets you up for overall success
DEADLIFTS
-Before getting to the hang power cleans, we’ll tackle the deadlifts
-Although the easier movement, you can set yourself up for good hang power cleans and catch your breath by breaking these up a few times
-11-1, 6-5-1, and 4-4-3-1 are options
PUSH JERKS
-As to avoid doing any extra hang power cleans, we can aim to complete the push jerks unbroken
-Taking the extra rest before the last hang power clean into the first push jerk in order to complete those unbroken is encouraged