CrossFit Evergreen – CrossFit
Home WOD
Double Time (Time)
For Time:
3 Mile Run
Every 3 Minutes:
9 Burpees + 21 Air Squats
MODIFICATIONS
RUN
-6k Row
-12k Bike
-300 Weighted Box Step-Ups
-Convert Your Assault, Echo, or Schwinn Bikes to Kilometers
-Click Here to Learn How to Convert Assault Bikes From Calories to Kilometers (https://www.assaultfitness.com/blogs/news/training-for-regionals-workout-6-how-to-convert-miles-to-kilometers-on-the-assault-airbike)
DESCRIPTION
-Going longer in today’s running focused workout
-We aren’t just running – as a set of burpees and air squats will interrupt our progress every 3 minutes
-Every 3 minutes, starting at 0:00 on the clock, you’ll complete 9 burpees and 21 air squats before being able to continue forward for the run
-Make sure to wear a watch so you know when these 3-minute intervals arrive
-This workout will likely last 30+ minutes
-In order to achieve the right stimulus, let’s cap this workout at 40 minutes
Body Armor
50-40-30-20-10:
Hollow Rocks
After Each Set:
20 Dumbbell Rows From Push-up Position (10/Side)
STIMULUS
DESCRIPTION
-Working a lot of midline, as well as upper body pull in today’s Body Armor
-We’ll count 1 hollow rock as back and forth
-If hollow rock is too challenging – accumulate equal seconds in a hollow hold
-After each set of hollow holds, complete 20 alternating dumbbell rows from a push-up position
-Choose a moderate weight that you can complete with 1-2 breaks
MOVEMENT VIDEOS
Hollow Rocks: (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be)
Hollow Holds: (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
Dumbbell Rows From Push-up Position: (https://www.youtube.com/watch?v=kNwcFuu9zXA&feature=youtu.be)
Metcon
If you have the equipment
The Green Mile (Time)
For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (135/95)
MOVEMENT VIDEOS
Squat Clean Thruster: (https://www.youtube.com/watch?v=FA9gWkwr26o&feature=youtu.be)
SUBS
PULL-UPS:
-Reduce Reps
-Max Reps in 4 Minutes (Or 50 Reps If That Comes First)
Ring Rows
Banded Pull-ups
RUN:
-2k Row or Ski Erg
-4k Bike Erg
-100/75 Calorie Assault or Echo Bike
-120/90 Calorie Schwinn Bike
DESCRIPTION
-This balanced triplet workout has a little bit of everything – cardio, gymnastics, and weightlifting
-The flow of the workout is designed to help you maintain intensity – as we move from a lower body pull to an upper body pull to primarily a total body push
-We expect this piece to take around 12-20 minutes to complete
RUN
-Choose a distance that takes under 9 minutes to complete
PULL-UPS
-Choose a variation or rep number here that takes between 2-4 minutes to complete within the workout
SQUAT CLEAN THRUSTERS
-We’re looking to move a moderate weight through a long range of motion with the squat clean thruster
-Choose a weight here that you can complete as steady singles with 3-5 minutes (6-10 reps on the minute)
Body Armor
3 Giant Sets:
50′ Overhead Dumbbell Walking Lunge (Left)
50′ Overhead Dumbbell Walking Lunge (Right)
50′ Broad Jumps
Rest 1:30 Between Sets
STIMULUS
-Working overhead strength and stability, along with aggressive hip extension in today’s Body Armor piece
-You can build in dumbbell weight over the 3 rounds or stay at the same challenging weight throughout
-Choose loads that allow you to complete the 50 feet with no more than one break
-We’re ideally using the same weight for the right arm and left arm each round
-Your score today is the heaviest load used on the dumbbell
-Reference your score from 1.24.20 – when this Body Armor piece was last completed
-Move directly from one movement to the next and rest 1:30 following the Broad Jumps
MOVEMENT VIDEOS
Single Arm Overhead Dumbbell Walking Lunge: (https://www.youtube.com/watch?v=jJ_ycGSvRaw&feature=youtu.be)
Broad Jump: (https://www.youtube.com/watch?v=izDWZyY0d-0&feature=youtu.be)