CrossFit Evergreen – CrossFit
Home WOD
Choose a version. Finish with Body Armor
Warm-up
Easy Jog:
400 Meters
3 Rounds:
30 Seconds Knuckle Drags (https://www.youtube.com/watch?v=fCbgYvE8NYs&feature=youtu.be)
30 Second Hollow Hold (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
30 Second Active Samson (https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be)
Metcon (Time)
3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run
MODIFICATIONS
STRICT PULL-UPS
-Banded Strict Pull-ups
-Ring Rows
-Odd Object Rows
400 METER RUNS
-500 Meter Row
-1,000 Meter Bike Erg
-400 Meter Ski Erg
-25/18 Calorie Assault or Echo Bike
-40/28 Calorie Schwinn Bike
-30 x 10 Meter Shuttle Runs
800 METER RUNS
-800 Meter Row
-2,000 Meter Bike Erg
-800 Meter Ski Erg
-50/35 Calorie Assault or Echo Bike
-80/56 Calorie Schwinn Bike
-60 x 10 Meter Shuttle Runs
DESCRIPTION
-All bodyweight movements today in this longer 3-round workout
-We expect this piece to take around 30-36 minutes to complete
-Let’s choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes
Metcon (Time)
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run
MOVEMENT VIDEOS
How to Create an Odd-Object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
Odd-Object Rows (https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be)
MODIFICATIONS
400 METER RUNS
-30 x 10 Meter Shuttle Runs
-30 High Knees in Place
-30 Burpees
-30 Box Jumps/ Stair Jumps
-100 Double Unders
800 METER RUNS
-60 x 10 Meter Shuttle Runs
-60 High Knees in Place
-60 Burpees
-60 Box Jumps/Stair Jumps
-100 Double Unders
DESCRIPTION
-3 movements and 3 rounds in today’s longer workout
-We expect this piece to take around 30-36 minutes to complete
-Let’s choose a rep number or weight that allows you to complete the 50 reps in around 2 minutes each round
Body Armor
Alternating Tabata:
Banded Pull Aparts
Hollow Rocks
STIMULUS
DESCRIPTION
-Tabata Intervals = 8 Rounds: 20 Second On + 10 Seconds Rest
-The flow of the workout goes:
8 Rounds:
20 Seconds Banded Pull Aparts
10 Seconds Rest
20 Seconds Hollow Rocks
10 Seconds Rest
-Choose a band tension that allow you to move for all 20 seconds
-If the hollow rocks are too challenging – complete hollow holds
MODIFICATIONS
-Banded Pull-Aparts
-Scapular Push-ups
MOVEMENT VIDEOS
Banded Pull Aparts: (https://www.youtube.com/watch?v=tBe9bkz9zu8&feature=youtu.be)
Hollow Rocks: (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be)
Strength
If you have the equipment
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
On the Minute x 10:
1 Set of Strict Handstand Push-ups
STIMULUS
-Starting out the day with some gymnastics stamina work
-Within each minute, you’ll complete a single set of strict handstand push-ups
-While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets
-Pick a number from the beginning that you think you can hold throughout
-We’ll repeat this piece over the next two weeks with the intention of improving our numbers
-Enter your lowest round number as your score
-For Example: If your rounds went 5-5-5-5-5-5-5-5-4-4, your score for the day is 4
SUBS
STRICT HANDSTAND PUSH-UPS
-Box Handstand Push-ups Video
-Double Dumbbell Strict Press
-Push-ups
MOVEMENT PREP
Warmup Set
On the Minute x 3:
50% of Goal Number
Metcon
Body Bag (Time)
21-18-15-12-9:
Pull-ups
Sandbag Cleans (100/70)
Burpees
MOVEMENT VIDEOS
Sandbag Clean: (https://www.youtube.com/watch?v=FXFpxljtd5E&feature=youtu.be)
SUBS
PULL-UPS
-Reduce Reps (Ex: 15-12-9-6-3)
-Strict Pull-ups (12-10-8-6-4)
-Banded Pull-ups
-Jumping Pull-ups
-Ring Rows
SANDBAG CLEANS
-D-Ball Cleans
-Double Dumbbell Power Cleans (50’s/25’s)
Barbell Power Cleans (115/85)
Kettlebell Swings (70/53)
STIMULUS
GENERAL
-We’ll work through 75 reps at each movement in this descending rep scheme triplet workout
-A big theme across all movements is upper body stamina – as we’ll be pulling in the pull-up, holding the bag tight in the sandbag clean, and pressing our bodies off the ground in the burpee
-We expect this workout to take around 12-20 minutes to complete
PULL-UPS
-If you can complete 21+ unbroken pull-ups when fresh, complete the workout as prescribed
-If you’re not quite there, choose a variation listed further down the page in “subs”
SANDBAG CLEANS
-The goal of the middle station is to move a moderately heavy odd object
-This should be a weight that allows you to complete 12-15 reps within a minute when fresh
-Understanding that you may not have a sandbag available, see further down the page for “subs”
BURPEES
-These are standard burpees
-Hit the chest and thighs to the floor at the bottom
-Finish with a small jump to full extension and clap overhead
STRATEGY
GENERAL
-Since we’ll be working through singles on the other two movements, today is a great opportunity to try to work through large sets on the pull-ups
-This doesn’t mean you have to complete these sets unbroken – rather let’s look to push outside your comfort zone
-For Example: If you normally would break these into 3 sets – see if you can do it in two
-On the bag and burpees, settle into a consistent rhythm and try to hold it throughout the workout
-On the burpees, this may mean stepping back or stepping up to keep a rhythm
-Do whatever you have to in order to keep moving forward
Aerobic Threshold Intervals
Metcon (No Measure)
On the 3:00 x 7 Rounds:
400 Meter Run
STIMULUS
GENERAL
-Last week, we performed the same intervals with 6 rounds instead of 7
-We’ll add 1 round this week with the goal of completing the same paces, if not a little faster
-These are not all out efforts, rather strong efforts that can be sustained for the 7 rounds
-We’re aiming for right around a 1:1 work to rest ration
-To be in the ballpark of that ration, these 400’s shouldn’t take any longer than 1:40 to complete
-Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round
-We’ll conclude this progressions with 8 x 400 next week
SUBS
Row
-500/400 Meter Row
Assault Bike or Echo Bike
-28/20 Calories
Bike Erg
-1000 Meter Bike Erg
Trueform or Air Runner
-300 Meters
MOVEMENT PREP
Warmup Sets
2 Rounds:
200 Meter Run
100 Meter Easy Walk