CrossFit Evergreen – CrossFit
“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth
How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.
Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.
Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.
Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.
Warm-up
3 Rounds:
30 Seconds Active Samson https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be
30 Seconds Pigeon Pose (Each Side) https://www.youtube.com/watch?v=sFvViEiegKw
30 Seconds Active Divebombers https://www.youtube.com/watch?v=SrM4_RvFQf8
30 Seconds Double Dumbbell Romanian Deadlifts https://www.youtube.com/watch?v=UusnXPidzss&feature=youtu.be
Home WOD
Metcon (AMRAP – Reps)
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest
MODIFICATIONS
DOUBLE DUMBBELL DEADLIFTS
Single Dumbbell Deadlifts (Alternate Arms Every Round) https://www.youtube.com/watch?v=S40eu8aKP18&feature=youtu.be
DESCRIPTION
Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off
We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes
After a big day yesterday of upper body and squatting, we’ll use different muscle groups today to balance things out
Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round
Your score will be the lowest number of reps at each movement added together
For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps
DOUBLE DUMBBELL DEADLIFTS
The dumbbell weight is designed to be on the lighter side
Touch one head of the dumbbells on the outside of the feet in the bottom of each rep
This should be a weight that you are capable of competing for 35+ reps unbroken when fresh
Within the workout you should be able to hold on for all 20 seconds
Click Here for a demo video https://www.youtube.com/watch?v=42c4M-qS1-0&feature=youtu.be
If you have a barbell available and would like to use it, the prescribed weight would be (135/95)
Body Armor
Body Armor
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 Minute Between Sets
STIMULUS
DESCRIPTION
Todays Body Armor focuses on the muscles of the posterior chain with 3 variations of glute bridges
These sets are not for time – focus on quality over speed
Move directly from one movement into the next and rest 1 minute between sets
You can stay at the same weight or increase wight each round for the weighted glute bridges
MOVEMENT VIDEOS
Single Leg Glute Bridge: https://www.youtube.com/watch?v=TQt2I73oL6Y
Weighted Glute Bridge: https://www.youtube.com/watch?v=DLgAPsiZbQ8&feature=youtu.be
Glute Bridge: https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be
Strength
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
Week 3 of 3 in 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
Flex Seal (Time)
For Time:
50 AbMat Sit-ups, 25′ Handstand Walk
25 Dumbbell Deadlifts, 25′ Handstand Walk
40 AbMat Sit-ups, 25′ Handstand Walk
20 Dumbbell Deadlifts, 25′ Handstand Walk
30 AbMat Sit-ups, 25′ Handstand Walk
15 Dumbbell Deadlifts, 25′ Handstand Walk
20 AbMat Sit-ups, 25′ Handstand Walk
10 Dumbbell Deadlifts, 25′ Handstand Walk
10 AbMat Sit-ups, 25′ Handstand Walk
5 Dumbbell Deadlifts, 25′ Handstand Walk
Double Dumbbells: 50’s/35’s
SUBS
HANDSTAND WALK
Reduce Distance
30 Seconds of Practice
30 Seconds of Handstand Weight Shifting
30 Seconds of Box Shoulder Taps
DOUBLE DUMBBELL DEADLIFTS
Single Dumbbell Deadlifts (2x Reps)
Barbell Deadlifts (135/95) (61/43)
DESCRIPTION
Today’s conditioning piece will train your handstand walking skills under midline fatigue
Between each set of AbMat Sit-ups and Dumbbell Deadlifts is a 25′ Handstand Walk
You can set your Dumbbells and AbMat 25 feet apart so you are essentially handstand walking from station to station
DOUBLE DUMBBELL DEADLIFTS
The dumbbell weight we’re using today would be heavier on some movements, but it is relatively light for the deadlift
Choose a weight that allows you to complete each round in 1-2 sets
Holding the bells on the outside of the body with a narrow stance, you’ll tap on head of the dumbbell on the floor in the bottom of each rep
HANDSTAND WALK
Walking in 25′ increments today for a grand total of 250′
Each 25 foot segment should take 30 seconds or less to complete
Adjust your distance or choose a variation that works within this time frame
STRATEGY
ABMAT SIT-UPS & DUMBBELL DEADLIFTS
The AbMat Sit-ups and relatively light deadlifts are lower skill movements, but they will fatigue nearly every part of the body for handstand walks
Adjust your pace on these two movements to maximize your abilities on your hands
If you know the handstand walks will present a big challenge, slow down your cycle time on sit-ups and break up the deadlifts more than you want to
This slower pace will enable you to approach the handstand walks under control, which can lead to better execution
If you’re more confident in your handstand walking abilities, see if you can push the pace on these two movements
HANDSTAND WALK
The hardest part on handstand walks can sometimes be just starting the movement
Waiting for the perfect time is common, as this is a very high skill movement
Breaking the 25 feet into smaller chunks physically and mentally can help you get going soon after finishing the deadlifts and sit-ups
Rather than thinking of having to go 25 feet unbroken, just kick up and get 5-10 feet
Once you’re up, you may feel like you can