CrossFit Evergreen – CrossFit
Home WOD
Choose a version. Finish with Body Armor.
Metcon (AMRAP – Reps)
AMRAP 15:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (1) Rep to Dumbbell Movements Per Round
MODIFICATIONS
DOUBLE DUMBBELL HANG SQUAT CLEANS
-Single Dumbbell Hang Squat Cleans (Split -Reps Evenly Between Arms)
-Medicine Ball Squat Cleans (Climb by 3’s Each Round)
-Kettlebell Goblet Squats (Climb by 3’s Each Round)
DOUBLE DUMBBELL THRUSTERS
-Single Dumbbell Thrusters (Split Reps Evenly Between Arms)
-Single Dumbbell Goblet Thrusters Video
-Wallballs (Climb by 3’s Each Round)
-Kettlebell Swings (Climb by 3’s Each Round)
DESCRIPTION
-We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
-After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep
-We’ll use [Rounds + Reps] as our scoring choice to keep things simple
-For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
DOUBLE DUMBBELL MOVEMENTS
-There is no prescribed loading for these double dumbbell movements – as everyone has access to different weights at home
-Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus
-An option for those with heavier dumbbell weights who don’t want to get “stuck” would be to use a single dumbbell instead of two
Metcon (AMRAP – Reps)
AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
…
Continue to Add (1) Rep to Odd Object Movements Per Round
MOVEMENT VIDEOS
How to Create an Odd-Object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
Odd-Object Thruster (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)
DESCRIPTION
-We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
-After each set of line hops, which remain at 30, the odd object reps will climb by 1 rep
-We’ll use [Rounds + Reps] as our scoring choice to keep things simple
-For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
-Over the line and back = 1 rep
-The number here is designed to be fairly small
-Choose a rep number that allows you to complete the work in around 30-40 seconds
Body Armor
Metcon (No Measure)
3 Rounds:
Minute 1: Work
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest
MOVEMENT VIDEOS
Dumbbell Floor Press (https://www.youtube.com/watch?v=Lcl6nz7Az-w&feature=youtu.be)
DESCRIPTION
-We’ll alternate between 1 minute of work and 1 minute of rest for 3 rounds
-The 1 minute of work is divided into 3 x 20 second sections
-All 3 stations have an upper body press focus
-Dumbbell Floor Press: Using two moderate dumbbells, lower the weight until the upper arm makes contact with the floor and press to full extension at the top (See Further Down For Video)
Dumbbell Hold at Extension: -Isometric hold with the two dumbbells at the locked out top position of the floor press
Push-ups: Traditional bodyweight push-ups focusing on a full range of motion: chest to floor + elbows locked out at top
-There is no rest between 20 second sections – you’ll move right from one to the next
Strength
If you have the equipment
Front Squat
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Use 67% of Your 1RM Front Squat For All Reps
STIMULUS
GENERAL
-Week 3 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
-Use 67% of your 1RM Front Squat for all reps
-Next week we will be building in percentages
MOVEMENT PREP
Warmup Sets
Gradually Build to 67% With Set Of:
1 Front Squat
1 Back Squat”
Metcon
Wet Willy (3 Rounds for reps)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
Max Calorie Row with Time Remaining
SUBS
ROW
-Max Calories on Any Machine
-Max 10 Meter Shuttle Runs
STIMULUS
GENERAL
-Working through high intensity four-minute intervals today
-Following all the work on the barbell, you’ll complete as many calories on the rower with whatever time remains
-Your score today is the total number of calories accumulated over the three rounds
BARBELL MOVEMENTS
-As the rounds on the barbell decrease, the weight on the barbell will increase
-This format ideally allows you to have more time on the rower with each interval
-Choose your barbell weights based of the following recommendations:
1*st AMRAP: Light weight that allows you to clear the 3 rounds in under 3:00
*2nd AMRAP: Light-moderate weight that allows you to clear the 2 rounds in under 2:30
*3rd AMRAP: Moderate weight that allows you to clear the 1 round in under 1:30
-The limiting movement on the barbell will likely be the hang power snatches
STRATEGY
GENERAL
-With 4 minutes of work followed by 4 minutes of rest, look to bring the intensity within these short windows
-The best place to break strategically in these rounds is the deadlifts
-While it is the easiest movement of the three, it is also the easiest to break
-Breaking the deadlifts into a few sets will allow you to go big on the overhead squats and hang power snatches
-See if you can work through large, possibly unbroken sets of the two overhead movements
-Knowing there is rest to come, settle into a strong pace with powerful strokes to finish out the rounds on the rower