CrossFit Evergreen – CrossFit
“Belief is irresistible.” – Phil Knight
Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.
When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.
Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.
Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.
Warm-up
7 Minutes For Quality
Performed with Light Dumbbell
100 Meter Run
10 Single Dumbbell Rows (Each Side) https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be
10 Single Dumbbell Strict Press (Each Side)
10 Single Dumbbell Deadlifts (Each Side) https://www.youtube.com/watch?v=S40eu8aKP18&feature=youtu.be
Home WOD
Cinnamon Swirl (Home Version) (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts
MODIFICATIONS
STRICT PULL-UPS
Double Dumbbell Rows
Single Dumbbell Row (7 Each Side) https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be
Odd Object Rows (2x Reps) https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be
DOUBLE DUMBBELL PUSH PRESS
Single Dumbbell Push Press (5 Each Side)
Odd Object Push Press
DOUBLE DUMBBELL DEADLIFTS
Single Dumbbell Deadlifts (10 Each Side)
Odd Object Deadlifts
200 METER RUNS
15 x 10 Meter Shuttle Runs
15 Box Jumps
15 Mountain Climbers
15 Weighted Step-ups
15 Tuck Jumps
DESCRIPTION
Today’s workout is long and balanced
Over the 20 minutes we’ll work through some cardio, strict gymnastics, and weightlifting
We can expect to complete around 7-10 rounds when all is said and done
This works out to a round about every 2-3 minutes
STRICT PULL-UPS
Choose a rep number or variation that allows you to complete this station in 1-2 sets each round
DUMBBELL MOVEMENTS
These weight is intended to be fairly light for the push presses and deadlifts today
We’ll choose our weight based off the more challenging movement – the push press
This should be a weight that allows you to complete the 10 push press and 15 deadlifts in 1-2 sets each round
Adjust the reps up or down based on what weights you have available at home
Light Weights: 15 Push Press + 21 Deadlifts
Heavier Weights: 7 Push Press + 9 Deadlifts
Body Armor
Accumulate 3 Minutes in a Weighted Hollow Hold
Every Break: 30 Second Arch Hold
STIMULUS
DESCRIPTION
Working both sides of the body in this midline focused Body Armor
Holding a plate or light weight behind your head, you’ll accumulate 3 minutes in a weighted hollow hold
Choose a load that allows you to complete at least 30 seconds at a time
Every time you drop from the hollow position, flip over and complete a 30 second arch hold before returning to the hollow position
This piece is not for time – so aim for quality body positions
MOVEMENT VIDEOS
Weighted Hollow Hold: https://www.youtube.com/watch?v=xvzrhuOlGBI&feature=youtu.be
Arch Hold: https://www.youtube.com/watch?v=uHWynZ3tmvU&feature=youtu.be
MODIFICATIONS
HOLLOW HOLD:
No Weight
Reduce Time
Hands By Side
Knees Tucked Into Chest
Front Plank
ARCH HOLD:
Reduce Time
Strength
If you have the equipment
Back Squat
Box Squats
On the Minute x 10:
2 Box Squats
All Sets at 55% 1RM Back Squat
Box Height 3″ Below Parallel
STIMULUS
DESCRIPTION
Week #2 in this progression
Over the next weeks, the height will stay the same and the percentages will increase
Use 55% of your 1RM Back Squat for all 10 sets today
MOVEMENT FOCUS
BOX SQUAT
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat
We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
The goal is to be explosive as possible on the way up to our standing position
SUBS
Pausing Back Squats (3 Seconds in Bottom)
MOVEMENT PREP
Warmup Sets
3-5 Sets:
2-3 Box Squats
Building to 55% of 1RM Squat
Metcon
Cinnamon Swirl (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)
SUBS
STRICT PULL-UPS:
Reduce Reps
Banded Strict Pull-ups
Ring Rows
RUNS:
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
15 x 10 Meter Shuttle Runs
DESCRIPTION
Today’s workout is longer, light, and balanced
Over the 20 minutes we’ll work through some cardio, strict gymnastics, and, light weightlifitng
We can expect to complete around 7-10 rounds when all is said and done
STRICT PULL-UPS
Choose a rep number or variation that allows you to complete this station in 1-2 sets each round
BARBELL MOVEMENTS
The barbell is intended to be light for the push presses and very light for the deadlifts
We’ll choose our weight based off the more challenging movement – the push press
This should be a weight that you can complete the 10 reps unbroken in every round today
Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders
GENERAL
This workout is similar to Wednesday’s (“CEO”) in the sense that the movement patterns do not really interfere with each other
Inside the gym, we rotate between:
Strict Pull-ups: Upper Body Pull
Push Presses: Upper Body Push
Deadlifts: Lower Body Pull
The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements
Because of this structure, we encourage you to push through large and possibly unbroken sets at each movement
The big thing to consider in this longer workout is what pace is sustainable
It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes
It’s not too fast or slow – ideally somewhere right in the middle
After finishing the deadlifts, take a look at the clock and note the time
If you finish in 2:00, that can be your goal round time moving forward for the rest of the workout
In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…
Maintaining this pace means you would finish with 10 rounds at the end of 20 minutes
Use whatever your opening round split is as your guide for the rest of the workout