CrossFit Evergreen – CrossFit

https://youtu.be/gyPBiKvXMuc

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Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Clusters

200 Meter Run

STIMULUS

DESCRIPTION

Kicking off the weekend with a descending rep couplet workout

The big movement on paper is the double dumbbell cluster, also referred to as a squat clean thruster

This is one of the most effective movements out there, as it requires us to work through a very large range of motion

After each round of clusters, you’ll complete a 200 meter run

We expect this workout to take around 15-20 minutes to complete

DOUBLE DUMBBELLS CLUSTERS

In the start of each clean, touch one head of the dumbbell to the ground

Squat clean the weight and drive it overhead with no re-bend of the knees

We’re ideally choosing a moderate set of dumbbells that allows you to complete 10+ reps unbroken when fresh

Understanding that everyone has different weights available at home, there are some other option

Heavier Weight Option: Complete 4-5 Reps Per Round (Reduces Reps From 55 to 40-50)

Lighter Weight Option: Complete 6-8 Reps Per Round (Increase Reps From 55 to 60-80)

Click Here to see a demo of the double dumbbell cluster

Body Armor

3 Giant Sets:

50′ Single Arm Overhead Walking Lunge (Right)

15 Single Arm Deadlifts (Right)

50′ Single Arm Overhead Walking Lunge (Left)

15 Single Arm Deadlifts (Left)

STIMULUS

DESCRIPTION

Working some one sided action in today’s Body Armor piece

The goal here is to move directly from one movement to the next without sacrificing quality of movement

Choose a weight that is challenging, but allows you to complete the 50 feet and 15 deadlifts unbroken

You have the option to increase weight each round or stay the same across