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.

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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