CrossFit Evergreen – CrossFit
Home WOD
Choose a version. Finish with Body Armor.
Warm-up
1 Round:
400 Meter Easy Jog
2 Rounds:
30 Seconds Active Spidermans (https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
30 Seconds Active Samson (https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be)
30 Seconds Inchworm to Push-ups (https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be)
3 Rounds:
10 Mountain Climbers (10 Each Leg)
10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)
10 Reverse Lunges (5 Each Side)
Wedding March (Time)
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge
MODIFICATIONS
RUN
2,000 Meter Row or Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
150/120 Calorie Schwinn Bike
WALKING LUNGE
100 Alternating Reverse Lunges (50 Each Side)
100 Alternating Box Step-ups (50 Each Side)
DESCRIPTION
-Working through a long chipper workout to start off the weekend
-In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of dumbbell power snatches
-We expect this piece to take around 25-35 minutes to complete
ALTERNATING DUMBBELL POWER SNATCHES
-You’ll alternate hands every rep on this movement
-Both heads of the bell should touch the floor in the bottom
-Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
-Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
-You can adjust the rep scheme accordingly based on weight
Examples:
-Increase Reps to 100 if Light Weight
-Decrease Reps to 50 if Heavier Weight
WALKING LUNGE
-On the lunge, the back knee should touch the ground with each step
-After stepping out of the lunge, reach full extension with the body at the top
100 Meters = ~328 Feet
Metcon (Time)
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge\
MODIFICATIONS
RUN
150 Double Unders
75 Box Jumps / Stair Jumps
75 Mountain Climbers
75 Up and Overs
WALKING LUNGE
100 Alternating Reverse Lunges (50 Each Side)
100 Alternating Box Step-ups (50 Each Side)
DESCRIPTION
-Working through a long chipper workout to start off the weekend
-In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of odd object ground to overheads
-We expect this piece to take around 25-35 minutes to complete
ODD OBJECT GROUND TO OVERHEAD
-Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
-Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
-You can adjust the rep scheme accordingly based on weight
Examples:
-Increase Reps to 100 if Light Weight
-Decrease Reps to 50 if Heavier Weight
* MOVEMENT VIDEO* (https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be)
Body Armor
Tabata Side Planks:
8 Rounds:
20 Seconds On
10 Seconds Rest
STIMULUS
DESCRIPTION
-A simple and effective core focus for today’s Body Armor piece
-The challenge here comes from completing all 8 rounds on 1 side before switching to the other side
-Focus on keeping your hips high and pushed forward so the body is in a straight line from head to toe
-There is no rest between sides on top of the 10 seconds of rest following the 8th set
-With some rest built in, try to hold for as much of the 20 seconds as possible
Metcon
If you have the equipment
Power Tools (Time)
3 Rounds:
400 Meter Wreck Bag Run (50/35)
400 Meter Run
5 Rope Climbs
21-15-9 Power Snatches
Round 1: 21 Reps at 95/65
Round 2: 15 Reps at 115/85
Round 3: 9 Reps at 135/95
SUBS
WRECK BAG RUN
Weighted Run (Vest, Medicine Ball, Sandbag, Etc.)
Run 1,000 Meters Total (Covers Both Runs)
BOTH RUNS
1,000 Meter Row
2,000 Meter Bike Erg
50/35 Calorie Assault or Echo Bike
ROPE CLIMBS
Reduce Reps
2 Minutes of Practice
25 Chest to Bar Pull-ups
STIMULUS
GENERAL
-This longer workout is designed to be fairly balanced – as it includes cardio, gymnastics, and weightlifting
-We expect this 3-rounder to take around 18-28 minutes to complete
RUNS
-We have 800 meters of running in each round
-The first 400 is to be completed with a weighted object of some kind – ideally a Wreck Bag if you have one
-This should be a moderate weight that you can run with the whole time
-The second 400 meter loop is completed with no weight
ROPE CLIMBS
-Choose a rope climb number or variation that allows you to complete the 5 reps in no longer than 2:30 (30 Seconds Per Rope Climb)
POWER SNATCHES
-The power snatch reps drop with each round as the weight increases
-Round 1: 21 reps at a light weight that you could complete for 21+ reps unbroken when fresh
-Round 2: 15 reps at a light-moderate weight that you could complete for 12+ reps unbroken when fresh
-Round 3: 9 reps at a moderate weight that you could complete for 6+ reps unbroken when fresh
STRATEGY
GENERAL
-In this workout, it can be helpful to decide the station or stations you want to push and a the stations you want to pace
-These will be based on which of these is your strongest movement
-If you’re a strong runner, it may be best to move quickly through the runs and move steadily through the two inside movements
-If you thrive on gymnastics, you can make some time up with fast rope climbs followed by quick singles on the barbell
-If you’re great on the barbell, see if you can move quickly through the prescribed reps and just keep moving forward on the run and rope climbs
-Your strategy may also involve a combination of these options
-You’ll always be moving in this workout – it’s just about finding where to move fast and where to move methodically to maximize your ability
Body Armor
Metcon (No Measure)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry*
10 Inverted Barbell Rows (Aussies)
50 Band Pull-Aparts
Rest 1 Minute Between Sets
SUBS
Inverted Barbell Row:
-Barbell Bent Over Rows
-Double Dumbbell Bent Over Rows
-Ring Rows
-Strict Pull-ups
STIMULUS
GENERAL
-3 sets of 3 movements in today’s body armor, which has an upper body focus
-Move right from one station to the next and rest 1 minute after finishing your 50 band pull-aparts
OVERHEAD KETTLEBELL CARRY
-Carry a single kettlebell locked out overhead
-Switch hands at the 50 meter mark
-Use a challenging weight, but one that you can complete 50 meters each side with 1 break max
-You have the option to increase weight over the 3 sets if you’d like
INVERTED BARBELL ROWS
-The further you walk your feet out, the more difficult it will be
-Elevating your feet will be the most difficult option
-Choose a difficulty that allows you to reach full range of motion, touching the chest to the bar on each rep
BAND PULL-APARTS
-Choose a tension that allows you to complete the 50 reps with 1-2 breaks max