CrossFit Evergreen – CrossFit
Warm-up
5 Minutes For Quality:
5 Push-up to Down Dog: Video (https://www.youtube.com/watch?v=hPhA5b-P34Y)
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders
Home WOD
Choose a version. Finish with Body Armor.
Metcon (Time)
For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans
MODIFICATIONS
SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS
-Odd Object Squat Cleans
-100 Air Squats
DOUBLE UNDERS
-50 Over and Back Hops Video (https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.be)
-Reduce Reps
-150 Single Unders (1.5x)
-3 Minutes of Practice
DESCRIPTION
-Working through 3 movements in this up and back chipper style workout
-We expect this piece to take around 12-18 minutes to complete
-Hitting both heads of the bell on the ground between the feet, you’ll alternate arms every rep
-Choose a weight here you are capable of completing for 20+ unbroken reps when fresh
-Demo: (https://www.youtube.com/watch?v=c-_Gw_BC-RI&feature=youtu.be)
-If you don’t have a rope, complete 50 over and back hops over the dumbbell or odd object
-For this sub, over and back is 1 rep
-At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up
Metcon (Time)
For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans
MODIFICATIONS
Over and Back Dumbbell Hops
-50 Over and Back Hops
-Reduce Reps
-50 Double Unders
DESCRIPTION
-Working through 3 movements in this up and back chipper style workout
-We expect this piece to take around 12-18 minutes to complete
complete 50 over and back hops over the dumbbell or odd object, for this sub, over and back is 1 rep
-At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up
-Choose a number or variation that allows you to clear this station in under 3 minutes
-You can reduce the reps or choose from another modification listed further down the page
Body Armor
Alternating On the Minute x 10:
1st Minute: 4 Tempo Split Squats (Left)
2nd Minute: 4 Tempo Split Squats (Right)
Tempo: 4 Seconds Down, Fast Up
STIMULUS
DESCRIPTION
-With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat
-Today’s tempo is 4 seconds down + fast up
-Bodyweight may be challenging enough – but you can also hold a pair dumbbells
-Choose a loading that allows you to maintain this tempo for 20 total reps on each side
-Alternate legs every minute on the minute (5 sets each side)
MOVEMENT VIDEOS
Tempo Split Squats: (https://www.youtube.com/watch?v=-8g4s_2LxLg&feature=youtu.be)
Strength
If you have the equipment
Back Squat
Box Squats
On the Minute x 10:
2 Box Squats
All Sets at 65% of 1RM Back Squat
Box Height Just Below Parallel
STIMULUS
GENERAL
-Week 4 of 4 in this progression, adding 5% from last week
-Set the box height just below parallel
-All sets are completed at 65% of your 1RM Back Squat
-Weight is not the focus point – speed is
-After sitting back to a vertical shin position, explode off the box
-Accelerate out of the bottom as aggressively as you can
MOVEMENT FOCUS
Box Squats
-The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
-We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
-For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
-On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
-We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
-The goal is to be explosive as possible on the way up to our standing position
MOVEMENT PREP
Warmup Sets
3-5 Sets:
2-3 Box Squats
Building to 65% of 1RM Squat
Metcon
Alone Together (Time)
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Bike Erg
SUBS
BIKE ERG
-Equal Calorie Assault, Echo Bike, or Ski Erg
-15/12 Calorie Row or Schwinn Bike
-12 x 10 Meter Shuttle Runs
-200 Meter Run
DESCRIPTION
-Working through fast and simple intervals to end the day
-All movements are designed to be “low skill, high speed”
-You’ll complete the 3 movements for time and then rest with whatever time remains until the next 4 minute window
-Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00
-With rounds likely taking only about 1:30 to complete – these are meant to be nearly all out sprints
-Your score is the slowest of the 6 rounds
BURPEE BOX JUMPS
-You can jump up or step up out of the burpee, but should jump up with two feet to the box
-Stand to full extension on top of the box
KETTLEBELL SWINGS
-These swings finish all the way overhead
-Choose a heavier weight, but one that allows you to complete the 9 reps unbroken each time
STRATEGY
GENERAL
-There is not much to think about with these three movements other than pure effort
-You have the most to gain by putting out on the burpee box jumps and bike erg
-With plenty of rest built in, you’ll be nearly fully recovered by the time the start of the next round comes up
-Don’t hold back from the beginning – try to set a strong pace from round 1
-As the rounds progress, speeding up your transitions from movement to movement can help you maintain or increase your time from the previous round