CrossFit Evergreen – CrossFit

“Action is the fundamental key to all success.” – Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.

View Public Whiteboard

Warm-up

Line Drills:

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

DEMO VIDEO: https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Home WOD

Metcon (Time)

1 Round:

160 Double Unders

800 Meter Run

40 Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Burpees

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

Single Unders (320-160-80)

Time Cap Each Set:

160 Double Unders: 3:00

80 Double Unders: 1:30

40 Double Unders: :45

Over and Back Dumbbell Hops (1/2 Reps)

Line Hops (Equal Reps)

Double Taps (Equal Reps)

200 METER RUNS

15 x 10 Meter Shuttle Runs

15 Box Jumps

15 Mountain Climbers

15 Weighted Step-ups

400 METER RUNS

30 x 10 Meter Shuttle Runs

30 Box Jumps

30 Mountain Climbers

30 Weighted Step-ups

800 METER RUNS

60 x 10 Meter Shuttle Runs

50 Box Jumps

50 Mountain Climbers

50 Weighted Step-ups
DESCRIPTION

Going on the longer side in this all bodyweight workout

The reps get smaller, but the rounds increase as this workout progresses

We expect this piece to take around 25-30 minutes to complete

These are standard burpees requiring chest and thighs to the floor and full extension with a small clap and jump

Body Armor

8 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold

STIMULUS

DESCRIPTION

Today’s Body Armor piece is focused on the muscles of the midline and posterior chain

After 20 seconds of active movement, we’ll complete a 10 second isometric hold

Since we are alternating muscle groups every 30 seconds, do you best to move/hold for the entire duration

Compare notes to 4/14/20

HOLLOW HOLD

The hollow hold can be modified by bending knees and/or keeping arms by sides

GLUTE BRIDGES

Glute bridges can be done with feet elevated, or flat on floor

Elevating the feet will create more of a challenge

MOVEMENT VIDEO

Movement Overviews: https://www.youtube.com/watch?v=iitBJlg__M8&feature=youtu.be

Strength

If you have the equipment

Strict Handstand Push-Ups

HSPU with no added assistance from a kip.
On the 1:30 x 7:

1 Set of Strict Handstand Push-ups

STIMULUS

DESCRIPTION

Building on last week, with iteration #2 of 3 of this progression

The goal is to slightly increase your score over previous attempts

Within each 90 second window, you’ll complete a single set of strict handstand push-ups

While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets

Pick a number from the beginning that you think you can hold throughout

Enter your lowest round number as your score

For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9

SUBS

STRICT HANDSTAND PUSH-UPS

Box Handstand Push-ups

Double Dumbbell Strict Press

Push-ups

Metcon

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