CrossFit Evergreen – CrossFit
Home WOD
Choose one. Finish with Body Armor
Metcon (Time)
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run
SUBS
Run
2000m/1600m Row
115/80 Calorie AB
3200M Bike Erg
MOVEMENT VIDEOS
Goblet Dumbbell Thrusters Video (https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be)
STIMULUS
-We have a simple couplet sandwiched between a 1 mile run buy in and cash out
-Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out
-For the couplet, lay out goes:
10 Goblet Dumbbell Thrusters
10 Burpees
9 Goblet Dumbbell Thursters
9 Burpees
8 Goblet Dumbbell Thrusters
8 Burpees
etc.
-Standard burpees with chest to the ground and full extension of the hips with the jump at the top
-This can be a long grind of a workout, we expect this workout to take 25-35 Minutes
-The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’
-Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward
-Your score is total time of completion
Metcon (Time)
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees
Into…
1 Mile Run
SUBS
Run
100 Odd-Object Step-ups (use something higher then the normal 24″/20″)
MOVEMENT VIDEOS
Odd-Object Thrusters Video (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)
STIMULUS
-We have a simple couplet sandwiched between a 1 mile run buy in and cash out
-Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out
-For the couplet, lay out goes:
10 Odd-Object Thrusters
10 Burpees
9 Odd-Object Thursters
9 Burpees
8 Odd-Object Thrusters
8 Burpees
etc.
-Standard burpees with chest to the ground and full extension of the hips with the jump at the top
-This can be a long grind of a workout, we expect this workout to take 25-35 Minutes
-The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’
-Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward
-Your score is total time of completion
Body Armor
Metcon (No Measure)
3 Giant Sets:
10 Single Legged Tempo Romanian Deadlifts (right)
10 Single Legged Tempo Romanian Deadlifts (left)
10 Dumbbell Good Mornings
Rest as needed between sets.
Not for time or score, but for quality movement.
Single Legged Tempo Romanian Deadlifts
-Movement Demo – Video (https://www.youtube.com/watch?v=LKYaYKfPH5Y&feature=youtu.be)
-Split position by about a single foot (not a “split jerk distance”
-If right foot is in front, dumbbell in right hand
-Bend back knee and come to your toes so all weight is on the front foot
-3 seconds tempo lowering, where athletes choice on depth (only as far as proper positioning allows)
-Normal speed up
-Complete all 10 reps on the right side, then switch to left
Dumbbell Good Mornings
-Movement Demo – Video (https://www.youtube.com/watch?v=3szgSnReYn8&feature=youtu.be)
-Dumbbell placed on back rack position
-Unlock knees, and maintain a soft bend
-Drive hips backwards as we hinge forward
-Slow and smooth is the aim, lowering only as far as 100% positioning allows
Metcon
If you have the equipment
Toe to Toe (Time)
2 Rounds For Time:
800 Meter Run
60 Wallballs (20/14)
400 Meter Run
40 Box Jumps (24″/20″)
200 Meter Run
20 Toes to Bar
SUBS
TOES TO BAR:
-Reduce Reps
-Feet as High as Possible
-Knees to Elbows/Chest/Waist
STIMULUS
GENERAL
-Going long today, as we expect this workout to take between 20-30 minutes to complete
WALLBALLS
-Choose a weight that allows you to complete at least set of 10’s within the workout
BOX JUMPS
-These are standard box jump, so stand to full extension on top of the box
TOES TO BAR
-Choose a rep number or variation here that allows you to complete the 20 reps in 1:30 or less
RUNNING
-If unable to run outside, complete one of the following:
-800’s:
1000 Meter Row
2000 Meter Bike Erg
56/40 Calorie Assault or Echo Bike
600 Meter Air Runner or Trueform
-400’s:
500 Meter Row
1000 Meter Bike Erg
28/20 Calorie Assault or Echo
Bike
300 Meter Air Runner or Trueform
-200’s:
250 Meter Row
500 Meter Bike Erg
14/10 Calorie Assault or Echo Bike
150 Meter Air Runner or Trueform
Strategy
GENERAL
-Today is a great chance to push your limits on the movements inside the gym
-That doesn’t mean necessarily shooting for unbroken sets – rather trying to get outside of your comfort zone
-If you normally do sets of 10’s on the wallballs, see if you can stretch that further to 15’s or 20’s
-If you always break up your toes to bar into 5’s, see if you can complete the 20 reps as 8-7-5
-The running that follows each of these ‘inside movements’ gives you the opportunity to keep moving forward after ‘going big’
-Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward
-See below for break-up options for the movements that require it
WALLBALLS
1 Set: 60
2 Sets: 30-30 or 40-20
3 Sets: 20-20-20 or 30-15-15
4 Sets: 15-15-15-15
5 Sets: 15-15-10-10-10
6 Sets: 10’s
TOES TO BAR
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5’s
5 Sets: 4’s
Odd Object Conditioning
Metcon (No Measure)
1 Round, Not for Time:
200m Sled Drag (75% Bodyweight)
400m Sled Drag (50% Bodyweight)
600m Sled Drag (25% Bodyweight)
400m Sled Drag (50% Bodyweight)
200m Sled Drag (75% Bodyweight)
SUBS
-Sled Push (If No Staps)
-Double Dumbbell or Kettlebell Farmers Carry (Varying Weights)
STIMULUS
GENERAL
-The sled is the focus of today’s odd object conditioning piece
-This grinder of a workout is not for time, rather for completion
-Attach straps to the sled and face your chest away from it for these drags
-Add the weight listed next to the prescribed distance on top of the sled
-We won’t include the weight of the sled in this weight calculation
-For Example: If you weigh 200 pounds, your weights on top of the sled are:
75%: 150
50%: 100
25%: 50