CrossFit Evergreen – CrossFit
Home WOD
Begin with Radar, and finish with Body Armor.
Warm-up
WARMUP
*30 Seconds Active Spidermans Video:(https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
*30 Seconds Shuttle Runs
*30 Seconds Mountain Climbers Video:(https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be)
*30 Seconds Shuttle Runs
*30 Seconds Frog Hops Video:(https://www.youtube.com/watch?v=VoIEWe3UfCY)
*30 Seconds Shuttle Runs
*30 Seconds Push-up to Down Dog Video:(https://www.youtube.com/watch?v=hPhA5b-P34Y)
*30 Seconds Shuttle Runs
*30 Seconds Air Squats
*30 Seconds Shuttle Runs
*30 Seconds Slow Burpees
Home Radar (Time)
For Time:
400 Meter Run
9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
800 Meter Run
15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
400 Meter Run
MODIFICATIONS
400 METER RUNS:
-500 Meter Row
-30 x 10 Meter Shuttle Runs
-35 Box Jumps
-35 Tuck Jumps ( knees above hip crease)
800 METER RUNS:
-1,000 Meter Row
-60 x 10 Meter Shuttle Runs
-50 Box Jumps
-50 Tuck Jumps (knees above hip crease)
DOUBLE DUMBBELL DEADLIFTS:
-Single Dumbbell Deadlifts (15-12-9 Each Side) Video: (https://www.youtube.com/watch?v=S40eu8aKP18&feature=youtu.be)
-Odd Object Deadlifts
DESCRIPTION
-Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout
-The flow of the workout goes as follows:
*400 Meter Run
*9 Double Dumbbell Deadlifts
*9 Lateral Dumbbell Burpees
*12 Double Dumbbell Deadlifts
*12 Lateral Dumbbell Burpees
*15 Double Dumbbell Deadlifts
*15 Lateral Dumbbell Burpees
*800 Meter Run
*15 Double Dumbbell Deadlifts
*15 Lateral Dumbbell Burpees
*12 Double Dumbbell Deadlifts
*12 Lateral Dumbbell Burpees
*9 Double Dumbbell Deadlifts
*9 Lateral Dumbbell Burpees
*400 Meter Run
-We expect this piece to take around 15-22 minutes to complete
DOUBLE DUMBBELL DEADLIFT
-Hold two dumbbells on the outside of the body with a narrow stance
-Only one head of the bell has to make contact with the floor outside the foot
LATERAL DUMBBELL BURPEES
-You can jump up or step up out of the burpee
-Jump over the handle of 1 dumbbell with two feet
-There is no need to stand to full extension when jumping over the dumbbell
RUNS
-If you’re choosing a sub for the runs, consider the following recommendations:
-400 Meter Run + Subs: Designed to take less than 2:30 to complete
-800 Meter Run + Subs: Designed to take less than 5:00 to complete
Body Armor
Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench Press
Minute 2: Max Hollow Rocks
STIMULUS
-Rotating between an upper body push and midline movement in today’s Body Armor
-Within each minute, complete as many reps as possible
-The upper body gets a rest on the hollow rocks and the core gets a little rest on the bench press
-With that in mind, let’s try to move for as much of each minute as possible
ALTERNATING DUMBBELL BENCH PRESS
-Alternate arms each rep for this station
-Wait for one dumbbell to fully lock out at the top before switching to the other
-Choose a challenging weight, but one that allows you to move for most of the minute
HOLLOW ROCKS
-We’ll count 1 rep as rocking “back and forth”
-If this is too challenging of a movement, complete one of the following:
*Hollow Hold
*Front Plank
MOVEMENT VIDEOS
-Alternating Dumbbell Bench Press: (https://www.youtube.com/watch?v=XJsrsTF-oTE&feature=youtu.be)
-Hollow Rocks: (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be)
-Hollow Hold: (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
Strength
If you have the equipment
Strict HSPU Biathalon (Time)
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike
Every Additional Break: 10/7 Calorie Assault Bike
SUBS
STRICT HANDSTAND PUSH-UPS:
-Reduce Reps
-21-15-9
-15-10-5
-Box Handstand Push-ups Video:(https://www.youtube.com/watch?v=vw-cibYJIJg&feature=youtu.be)
-Double Dumbbell Strict Press
ASSAULT BIKE:
-Equal Calorie Echo Bike, Bike Erg, or Ski Erg
-35/25 Calorie Row
-40/30 Calorie Schwinn Bike
-400 Meter Run
DESCRIPTION
-We’ll alternate between strict handstand push-ups and bike calories in this biathlon style workout
-Any break of the strict handstand push-ups prior to the prescribed number of reps will result in an additional 10/7 Calorie Assault Bike penalty
-Your score is the total time, including penalties, it takes to complete the listed work
-There is a 20 minute time cap for this workout
STRICT HANDSTAND PUSH-UPS
-If you have over 20 strict handstand push-ups unbroken when fresh, try to complete the workout as written
-If you are below 20 reps, complete a variation or reduce the rep scheme
-Some options for reducing reps are: 21-15-9, 15-12-9, or 12-9-6
STRATEGY
STRICT HANDSTAND PUSH-UPS
-It may be helpful to take some planned penalty breaks on the bigger sets of handstand push-ups if you know the total number is out of reach for an unbroken set
-These calculated breaks can help you prevent burning out the shoulders too soon
-When you reach failure early in this workout, it’s a lot harder to come back for another strong set
-This could lead to completing smaller sets and a lot of penalties
-Balance out your ability with your strategy to maximize your performance here
ASSAULT BIKE
-Your bike pace will be dependent on the situation
-Taking the penalty bikes slower can help you recover the shoulders for the next set
-Knowing the prescribed 30/21 calories are on the longer side, you can speed up there, as the shoulders will have around 2+ minutes to recharge
Metcon
Radar (Time)
For Time:
400 Meter Run
9-12-15:
Deadlfts (205/145)
Lateral Barbell Burpees
800 Meter Run
15-12-9:
Deadlfts (205/145)
Lateral Barbell Burpees
400 Meter Run
SUBS
400 METER RUN:
-500 Meter Row or Ski Erg
-1k Bike Erg
-25/18 Calorie Assault or Echo Bike
-40/28 Calorie Schwinn Bike
800 METER RUN:
-1,000 Meter Row or Ski Erg
-2k Bike Erg
-50/35 Calorie Assault or Echo Bike
-80/56 Calorie Schwinn Bike
DESCRIPTION
-Rounds of deadlifts and lateral barbell burpees are sandwiched between runs in today’s workout
-The flow of the workout goes as follows:
*400 Meter Run
*9 Deadlifts
*9 Lateral Barbell Burpees
*12 Deadlifts
*12 Lateral Barbell Burpees
*15 Deadlifts
*15 Lateral Barbell Burpees
*800 Meter Run
*15 Deadlifts
*15 Lateral Barbell Burpees
*12 Deadlifts
*12 Lateral Barbell Burpees
*9 Deadlifts
*9 Lateral Barbell Burpees
*400 Meter Run
-We expect this piece to take around 15-22 minutes to complete
DEADLIFT
-Choose a moderate deadlift weight that you are capable of completing for 25+ reps unbroken when fresh
-Within the workout, you should be able to complete each round in no more than 3 sets
LATERAL BARBELL BURPEES
-You can jump up or step up out of the burpee
-Jump over the bar with two feet
-There is no need to stand to full extension when jumping over the bar
Strategy
GENERAL
-The deadlifts are the only station you would stop moving on today
-Approach your burpees and runs steady, moderately paced manner that allows you to thrive on the barbell
-Coming off the runs and your last burpee reps, see if you can get your hands right on the bar for your first set
-Pick a break-up strategy that allows for under 10 seconds of rest between sets
-This could mean breaking these sets up into 2-3 quick sets
*Set of 15: 15 / 8-7 / 5-5-5
*Set of 12: 12 / 6-6 / 4-4-4
*Set of 9: 9 / 5-4 / 3-3-3