CrossFit Evergreen – CrossFit
Warm-up
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Push-up to Down Dog
30 Seconds Slow Air Squats to Medicine Ball
Home WOD
Ceiling Fan (Home Version) (AMRAP – Rounds and Reps)
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders
MODIFICATIONS
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
20 Odd Object Ground to Overhead
SINGLE DUMBBELL OVERHEAD REVERSE LUNGES
20 Jumping Lunges
20 Odd Object Reverse Lunges
20 Bodyweight Reverse Lunges
DOUBLE UNDERS
45 Seconds of Double Under Practice
20 Over-and-Back Dumbbell Hops
40 Line Hops
40 Double Taps
DESCRIPTION
Sets of jump rope separate the single dumbbell movements in today’s workout
Choose a weight for both dumbbell movements that allow you to complete the 20 reps with 1 break
Your score at the end of 15 minutes is total rounds + reps completed
The intended range for scores on this workout is 3+ to 4+ rounds
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
Alternate arms every rep for a total of 10 each side
Both heads of the dumbbell should touch the ground on each rep
You can change hands on the floor or in mid-air
SINGLE DUMBBELL OVERHEAD REVERSE LUNGES
With a single dumbbell locked out overhead, you’ll alternate legs each rep
Switch arms at the 10 rep mark and continue to alternate legs each rep
Body Armor
AMRAP 5:
Single Arm Dumbbell Strict Presses
On the Minute (Starting at 0:00):
6 Hand Release Push-ups
STIMULUS
DESCRIPTION
Today’s body armor is focused on upper body pressing
Every minute on the minute (starting at 0:00), you’ll complete 6 hand release push-ups
With whatever time remains until the top of the next minute, you’ll complete as many reps of a single arm dumbbell strict press as you can
SINGLE ARM DUMBBELL STRICT PRESS
Switch arms every 5 reps on the dumbbell strict press
Choose a weight that you could complete for 20+ reps unbroken when fresh
HAND RELEASE PUSH-UPS
At the bottom of each rep, lift your hands off the ground to stop your momentum before pressing back up
Pick a number that you allows you to clear this station in 15 seconds or less
MOVEMENT VIDEOS
Hand Release Push-ups: https://www.youtube.com/watch?v=Fw6GCmilplk&feature=youtu.be
Strength
If you have the equipment
Front Squat
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Barbell Loaded at 63% 1RM Front Squat
STIMULUS
DESCRIPTION
We’re back to a new iteration of stamina squats after a week of deloading
In this new version, we are:
Increasing our volume per set to 2+4 from 1+3
Extending the work window to 1:30 from 1:00
For this week, we will reset to our starting percentage of 63%
We will grow in percentages in this format over the next 4 weeks
Score is the 63% load you use throughout the 7 sets
As a reminder:
The barbell comes from the rack
Rack the bar and transition directly from the front squats to the back squats
All 6 reps should be completed within the 90 second window
Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00
Metcon
Ceiling Fan (Time)
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)
On the Minute: 5 Wallballs (30/20)
SUBS
DOUBLE UNDERS
Reduce Reps
200 Single Unders
WALLBALLS
7 Reps at Lighter Weight “
DESCRIPTION
The wallballs will interrupt your progress as your try to work through reps on the barbell and jump rope
Every minute on the minute, you’ll complete 5 heavy wallballs
With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders
Pick up wherever you left off following the 5 wallballs
Your score is the total time it takes you to complete the 3 stations
There is a 15 minute time cap on this workout
CLEAN AND JERKS
We’re looking to move a moderate weight clean and jerk in this workout
This should be a load that you can complete for 12+ reps unbroken when fresh
Within the workout, these are likely small sets or quick singles
DOUBLE UNDERS
If you have the capacity to do over 100 double unders unbroken, let’s complete the prescribed numbers
If you’re under that number, consider reducing the reps or choosing a variation that you can complete within 2 minutes when fresh
WALLBALLS
While the wallballs are heavy, they should be performed unbroken at the top of each minute
If you only have a lighter weight available, complete 7 reps on the minute
STRATEGY
GENERAL
The numbers can seem big when looking at this workout on paper, but within the workout we can approach them in more manageable chunks
Completing quick singles on the barbell following the sets of 5 wallballs can help you keep moving forward at all costs
Singles in the first set of clean and jerks can also help you string together bigger sets of double unders
If there is one place you want to go bigger on the barbell, it’s the final set of 21
As you approach the end of the workout, see if you can speed up your barbell cycle time to avoid having to do another set of wallballs
Fast transitions from movement to movement from the beginning can help you save time in the long run