CrossFit Evergreen – CrossFit

https://youtu.be/-uQHoBE97uo

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Warm-up

3 Sets

30 Seconds Single Unders

30 Seconds Active Samson Video (https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be)

30 Seconds Slow Air Squats

Dumbbell Warmup

Each Side With Light Weight:

10 Deadlifts (Outside of Legs)

10 Hang Clean + Strict Press

10 Front Squats

10 Step Back Lunges

Metcon

Macho Taco (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

Rest 1 Minute Between Rounds

MODIFICATIONS

DOUBLE UNDERS:

-Reduce Reps

-1 Minute of Practice

-30 Over and Back Dumbbell Hops Video (https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.be)

-60 Line Hops Video (https://www.youtube.com/watch?v=AG3QNJriozI&feature=youtu.be)

DOUBLE DUMBBELL MACHO MAN:

-Single Dumbbell “Macho Man” (3 Reps Each Side) Video (https://www.youtube.com/watch?v=EDus27jZC90&feature=youtu.be)

-Barbell “Macho Man”

-Odd Object “Macho Man”
DESCRIPTION

-3 minutes on and 1 minute off in these quick interval pieces

-After working through the double unders and jumping lunges, you’ll complete max rounds of Double -Dumbbell Macho Man until the 3-minute mark

-Record your total rounds + reps of “Macho Man”

-Your score is the lowest number of rounds + reps of the 5 sets

DOUBLE DUMBBELL MACHO MAN

-1 Round of Double Dumbbell “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

-Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh

-Only one head of the dumbbell has to touch the ground in the bottom of the power clean

-You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)

DOUBLE UNDERS:

-Choose a double under rep number or variation that allows you to clear this station in under 1 minute

JUMPING LUNGES

-Alternate legs each rep for a total of 10 reps each side

-The back knee should touch the ground at the bottom of each rep

-Jump to full lower body extension between lunges

Strategy

GENERAL

-With only 1 minute of rest between intervals, all out sprints are likely not sustainable

-Aim to move with a purpose that allows you to stay consistent with your scores across the board

-Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go

-Starting under control helps you sustain your efforts for all rounds today

DUMBBELL MACHO MAN

-If there is one “best” place to break up these rounds it’s before the last power clean

-Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks

-Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead

Body Armor

3 Giant Sets:

9 Tempo Single Arm Bent Over Rows (Left)

21 Banded Good Mornings

9 Tempo Single Arm Bent Over Rows (Right)

21 Banded Pull Aparts

STIMULUS

-Targeting the back side of the body in this Body Armor piece

-“Giant Sets” mean you’ll move directly from one station to the next without sacrificing quality

-On each movement, focus on controlling the tempo on the eccentric portion

-On the way down in the bent over rows and good mornings

-As the hand move away from the body in the banded pull aparts

-The tempo for the single arm bent over rows is 3 seconds down + fast up

-Choose weights and band tensions that are challenging, but allow you to complete the station unbroken

MOVEMENT VIDEOS

-Single Arm Dumbbell Bent Over Row: (https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be)

-Banded Good Mornings: (https://www.youtube.com/watch?v=qS2PveiBtpM&feature=youtu.be)

-Banded Pull Aparts: (https://www.youtube.com/watch?v=VHRiIjvHJpY&feature=youtu.be)

Row Recovery

Not For Score:

500 Meters @ 2k Pace + 20 Seconds

250 Meters @ 2k Pace + 10 Seconds

500 Meters @ 2k Pace + 20 Seconds

250 Meters @ 2k Pace + 5 Seconds

500 Meters @ 2k Pace + 20 Seconds

250 Meters @ 2k Pace

STIMULUS

DESCRIPTION

-This row recovery piece alternate between 500 meters and 250 meters for 3 rounds (2250 meters total)

-The 500 meter paces are designed to be fairly slow

-The 250 meter paces will get increasing faster over the 3 rounds

-Both these paces are based of your 2k row pace per 500

-For Example: If your last 2k time trial was completed in 8:00 – your pace per 500 was 2:00

-500 Meter Paces Today: 2:20

-250 Meter Paces Today: 2:10 – 2:05 – 2:00

-Use this chart to find your 2k pace per 500 (https://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf)

-If you don’t know your 2k pace per 500 – assign yourself paces for each distance