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.
Tiger Balm (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
7 Double Dumbbell Power Clean and Jerks
40 Double Unders
MODIFICATIONS
DOUBLE DUMBBELL POWER CLEAN AND JERKS
-14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)
-Odd Object Power Clean and Jerks
RUN
-250 Meter Row or Ski
-500 Meter Bike Erg
-12/9 Calorie Assault or Echo Bike
-20/14 Calorie Schwinn Bike
-20 x 10 Meter Shuttle Runs
-30 Mountain Climbers
-30 Squat Jumps
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
7 Odd Object Power Clean and Jerks
40 Line Hops
STIMULUS
DESCRIPTION
-This longer AMRAP includes a little cardio, weightlifting, and gymnastics
-Each station is designed to be relatively short – ideally taking 1 minute or less to complete
-That being said, we can expect to complete 6+ rounds today
-If you don’t have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)
RUN
-20 x 10 Meter Shuttle Runs
-30 Mountain Climbers
-30 Squat Jumps
Body Armor
21-18-15-12-9:
Single Arm Bent Over Rows (Left)
Single Arm Bent Over Rows (Right)
Overhead Tricep Extensions
STIMULUS
DESCRIPTION
Working pulling and pushing accessory movements in today’s upper body focused body armor
Not being on the clock – this is a great opportunity to go heavier than you normally would
Choose a weight that allows you to complete the higher rep numbers within 1-2 sets
Rest as needed between movements to maintain quality
MOVEMENT VIDEOS
Single Arm Dumbbell Bent Over Rows: (https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be)
Overhead Tricep Extensions: (https://www.youtube.com/watch?v=7WBhyF4qWE4&feature=youtu.be)
Strength
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
-Repeating this piece from last week – as we look to slightly improve our score
-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
-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
Sole Cycle (3 Rounds for reps)
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Assault Bike
SUBS
ASSAULT BIKE
-Equal Calorie Echo Bike, Bike Erg, Row, or Ski Erg
-Equal Reps 10 Meter Shuttle Runs
-35/25 Calorie Schwinn Bike
-400 Meter Run
DESCRIPTION
-This fast paced interval workout is a repeat from 2.6.19
-If you finish the bike calories, proceed back to the lateral barbell burpees – as you’ll complete as much work as you can within the 5-minute windows
-In order to maintain intensity across the 3 AMRAPs, the weight will decrease while the reps hold still
-If we stayed at the same weight across the board, there is the potential that you would see a drop off in work completed
-We reduced the weight with each interval because it better enables you to complete around the same amount of work each time, sometimes even more
-You’re ideally using loads that allow you to complete 1+ rounds in each AMRAP
-You score for each section is total reps
-Your final score is the total of all three intervals
POWER CLEANS
-Consider the following when choosing barbell weights:
-First Barbell: Moderate Load That You Could Complete 15+ Reps Unbroken When Fresh
-Second Barbell: Light-Moderate Load That You Could Complete 20+ Unbroken When Fresh
-Third Barbell: Lighter Load That You Could Complete 25+ Unbroken When Fresh
LATERAL BARBELL BURPEES
-There is no need to stand to full extension when jumping laterally over the bar
-You can jump up or step up out of the burpee, but must jump over the bar
Strategy
POWER CLEANS
As we approach the first round, with our heaviest barbell, we still want to consider sets
Although fast singles may be the method of choice in most workouts with this loading, we want to get outside our comfort zone and string together repetitions
The sets do not need to be large, with 6-5-5-5 being a strong option
But if we turn to fast singles, the act of chasing the bar around can easily consume more seconds than we want to give up here
LATERAL BARBELL BURPEES
A methodical, breathing pace on the burpees is our aim, focusing on our footwork and rhythm to our breathing between repetitions
These reps do not need to be fast, but they need to be efficient to allow for strong efforts on the power cleans and bike
ASSAULT BIKE
Much of the workout will be spent on the bike, so our intensity absolutely matters here
Even a small wattage difference over the course of this amount of calories can be a significant time difference
Using the clock to our advantage, we can make judgement call on the bike based on how much time we have remaining in the five minute window
Naturally, if we are able to make it back to the burpees, we do not want to exhaust ourselves here with a hard push on the bike
But if our round will end on the bike, it’s now a matter of how hard can we push
Aerobic Threshold Intervals
On the 3:00 x 8 Rounds:
400 Meter Run
STIMULUS
GENERAL
Last week, we performed the same intervals with 7 rounds instead of 8
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 8 rounds
We’re aiming for right around a 1:1 work to rest ration
To be in the ballpark of that ratio, 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
This is the final week of this progression
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