CrossFit Evergreen – CrossFit
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Choose One. Finish with Body Armor
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Air Squats
10 Strict Handstand Pushups (or 20 Pushups)
10 Reverse Burpees
*Every 2 Minutes (Starting at 0): 40 Double Unders
MOVEMENT VIDEOS
Reverse Burpees Video (https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be)
MODIFICATIONS
DOUBLE UNDERS
-40 Line Hops (Over and Back = 1 Rep)
PUSH-UPS
-Reduce Reps
-Elevate Hands to Box or Bench
-Knee Push-ups
REVERSE BURPEES
-10 Regular Burpees
-20 AbMat Sit-ups
DESCRIPTION
-We’ll work through 4 movements in this longer, all bodyweight workout
-Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 double unders
-With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, HSPU’s (or push-ups), and reverse burpees
-When the clock hits the next 2 minute interval, you’ll complete 40 more double unders before picking up where you left off
-Your score is total rounds and reps completed at the end of 20 minutes
-The double under reps do not count towards your score
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Air Squats
10 Strict HSPU (or 20 Push-ups)
10 Reverse Burpees
*Every 2 Minutes (Starting at 0): 40 Line Hops
MOVEMENT VIDEOS
Reverse Burpees Video (https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be)
MODFICATIONS
LINE HOPS
-Reduce Reps
-40 Double Unders
-30 Seconds of Double Under Practice
-60 Single Unders
PUSH-UPS
-Reduce Reps
-Elevate Hands to Box or Bench
-Knee Push-ups
REVERSE BURPEES
-10 Regular Burpees
-20 AbMat Sit-ups
DESCRIPTION
-We’ll work through 4 movements in this longer, all bodyweight workout
-Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 line hops
-Over and back = 1 rep on the line hops
-With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, HSPU (or push-ups), and reverse burpees
-When the clock hits the next 2 minute interval, you’ll complete 40 more line hops before picking up where you left off
-Your score is total rounds and reps completed at the end of 20 minutes
-The line hop reps do not count towards your score
Body Armor
On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex
First set is completed entirely on a single side. Second set on the opposite, totaling three total for each side. Choice of weight, and how to hold.
1 Split Squat Complex – Video Here (https://www.youtube.com/watch?v=CVWwxmFeZu4&feature=youtu.be)
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
MODIFICATIONS
-One set = Two complexes, first weighted, and then unweighted (same leg)
-This is a total of 42 reps per set (21 weighted, 21 unweighted)
-Athlete’s choice on loading for the weighted portion, and how to hold
-Intention is unbroken each time
-Opt for intensity and speed over slow and potentially stops
-Elevate your leg on anything between knee and hip height (counter tops, chair)
-If we do not have any loads, not even a backpack to hold, complete all bodyweight
Strength
If you have the equipment
Front Squat
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions
STIMULUS
GENERAL
-Week #2 of a 5 week squat cycle
-Each minute consists of a single front squat and three back squats
-Same weight is used throughout, and all reps come from the rack
-Today’s load is on the light/moderate side as we set the baseline
-Next week we will be building in percentages
MOVEMENT PREP
Warmup Sets
Build to our percentage for the day and complete:
1 Front Squat
1 Back Squat
Metcon
Barbarian (Time)
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
600/500 Meter Row
SUBS
Pull-ups:
-Reduce Reps
-Banded Pull-ups
-Jumping Pull-ups
-Ring Rows
-10 Strict Pull-ups
Push-ups:
-Reduce Reps
-Elevate Hands to Box or Bench
-Knee Push-ups
STIMULUS
GENERAL
-A new round starts every 10 minutes in this longer bodyweight cardio piece (0:00 – 10:00 – 20:00)
-You’ll complete the 5 listed movements for time and rest whatever time remains until the next round begins
-For Example: If a round takes you 8 minutes to complete, you’ll have 2 minutes to rest
-With rest built in, let’s try to push the pace through these movements
-Record all three times – as your score is the slowest of the three rounds
-Let’s cap these rounds at 9 minutes to ensure we have at least 1 minute of rest
UPPER BODY MOVEMENTS
-Let’s choose variations or rep numbers that allows you to complete the pull-up and push-ups in no longer than 90 seconds each
Strategy
GENERAL
-This workout is structured in a way that allows you to push for big, fast sets on each movement
-First off, we have rest built in to each round
-Secondly, we switch body parts on each movement (upper pull, upper push, midline, lower push, total body pull)
-This lack of interference enables us to maintain intensity as we progress
UPPER BODY MOVEMENTS
-The first two movements of each round will likely provide the biggest muscular challenge of the workout
-While we can aim to bite of bigger sets than we normally would, let’s consider how we see ourselves breaking these up in rounds 2-3 when considering our initial strategy
-Think about the following sets for each movement
Pull-ups:
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5’s
5 Sets: 4’s
Push-ups:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7
5 Sets: 6’s
LAST 3 MOVEMENTS
-The last three movements of each round will provide a different challenge than the first two
-While we have to consider how to break up the push-ups and pull-ups, we will not break the sit-ups, air squats, or rowing into several sets
-The focus here is more on how quickly to cycle these reps
-Let’s lean towards being intelligently aggressive – meaning move at a fast pace that you still see yourself holding in the later rounds