CrossFit Evergreen – CrossFit
Warm-up
1 Minute Each
Spiderman + Reach Video (https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
Active Samson Video (https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be)
Push-up to Down Dog Video (https://www.youtube.com/watch?v=hPhA5b-P34Y)
1 Minute Each
Front Plank on Hands
Side Plank (30 Seconds Each Side)
Hollow Hold Video (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
1 Round
3 Strict Pull-ups
6 Push-ups
12 AbMat Sit-ups
24 Step Back Lunges
Home WOD
Choose a version. Finish with Body Armor.
Metcon (Time)
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
Rest 3 Minutes Between Rounds
MODIFICATIONS
STRICT PULL-UPS
-20 Odd Object Rows
DESCRIPTION
-This all bodyweight workout is a twist on the benchmark “Barbara”
-After completing the 7 stations, you’ll rest 3 minutes between rounds
-With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
-Your score is the total time it takes to complete the 3 rounds, including rest time
STRICT PULL-UPS
-Choose a number or variation that allows you to complete the work in 1-3 sets
-If you don’t have a pull-up bar available – complete 20 odd object rows
PUSH-UPS
-Choose a number or variation that allows you to complete the work in 2-4 sets
SIT-UPS
-Use an AbMat for this station if you have it
-If not, you can anchor your feet under dumbbells or your couch
JUMPING LUNGES
-Alternate legs every rep for a total of 20 each side
-Jump to full lower body extension at the top of each rep
-Gently kiss the back knee to the ground at the bottom of each rep
-If jumping lunges bother the knees in any way, switch to alternating step back lunges
Metcon (Time)
3 Rounds:
20 Odd Object Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Odd Object Rows
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)
DESCRIPTION
-This all bodyweight workout is a twist on the benchmark “Barbara”
-After completing the 7 stations, you’ll rest 3 minutes between rounds
-With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
-Your score is the total time it takes to complete the 3 rounds, including rest time
Body Armor
Tabata Dumbbell Front Squats or Odd-Object Zercher Squat
8 Rounds:
20 Second Work
10 Seconds Rest
STIMULUS
DESCRIPTION
Hold 2 dumbbells in the front rack position for these squatting intervals
Tabata Intervals:
8 Rounds:
20 Seconds Work
10 Seconds Rest
With rest built in, the goal is to move for as much of the 20 seconds as possible
If 2 dumbbells is too heavy and will cause you to stop moving – only use 1 dumbbell
In this case, you can hold the bell in the goblet position
MOVEMENT VIDEO
Odd-Object Zercher Squat (https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be)
Strength
If you have the equipment
Front Squat
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Use 69% of Your 1RM Front Squat For All Reps
STIMULUS
GENERAL
This is week 4 of this squat cycle
Each minute consists of a single front squat and three back squats
The same weight is used throughout, and all reps come from the rack
Use 69% of your 1RM Front Squat for all reps
Metcon
Escape from Wonderland (Time)
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
SUBS
DOUBLE UNDERS
Reduce Reps
115 Single Unders (1.5x)
90 Seconds of Practice
STIMULUS
GENERAL
-“Escape from Wonderland” is a repeat workout from 6.17.19
-Looking for this triplet workout to take 12-15 minutes to complete
DOUBLE UNDERS
-Pick a rep number or variation that allows you to complete this station in 90 or less
STRATEGY
GENERAL
-This workout is all about nailing the middle round
-You’re fresh for the first round and can sprint to the finish on the final round
-Approach the opening round in a way that allows you to complete the second round in roughly the same time and sprint through the final round
DOUBLE UNDERS
-Take into account the total number of reps (200) when determining a break-up strategy from the first round
-With this being the only movement you’d break up – look to stay moving as much as possible
1 Set: 75
2 Sets: 50-25 or 40-35
3 Sets: 25-25-25 or 30-25-20
4 Sets: 25-20-15-15
5 Sets: 25-20-15-10-5 or 15-15-15-15-15
AIR SQUATS & ROW
-We won’t break up either of these movements – it’s all about finding the right pace or cycle time
-It can be helpful to try and build speed with each round
-Move steadily through the first round – pick up a little speed in the second – finish strong with fast squats and strong strokes in the third round