CrossFit Evergreen – CrossFit
“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus
If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.
But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.
To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.
Warm-up
WARMUP
30 Seconds Single Unders
30 Seconds Lateral Squats https://www.youtube.com/watch?v=RTlsrgLBxUU
30 Seconds Active Spidermans https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be
30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops https://www.youtube.com/watch?v=VoIEWe3UfCY
30 Seconds Single Unders
30 Seconds Goblet Squats https://www.youtube.com/watch?v=bJWKhWkVmPA
30 Seconds Slow Burpees
Metcon
Five Below (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)
SUBS
DOUBLE UNDERS
-Reduce Reps
-2 Minutes of Practice
-150 Single Unders (1.5x)
DESCRIPTION
-5 Minutes on and 5 minutes off in today’s fast paced intervals
-With rest built in, we’re looking to bring the effort with each round
-After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement
-Your score for each AMRAP will be the total reps of lateral burpees and dumbbell movements
-Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps
DOUBLE UNDERS
-You won’t return to the double unders after completing the listed work in each AMRAP
-To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes
-Choose a rep number or variation from “subs” that will allow you to accomplish this
DUMBBELL MOVEMENTS
-Each dumbbell movement involves a squatting pattern
-As the reps decrease, the complexity of the movement will increase
-We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)
-This should be a load that allows you to complete at least 12 clusters unbroken when fresh
-Within the workout, we’re looking to complete each movement with 1 break max
LATERAL DUMBBELL BURPEES
-You’ll jump over 1 of the 2 dumbbell for the lateral dumbbell burpees
-The feet should pass over the handle of the bell on the jump
-Setting the hips up far enough forward in the burpee can be helpful with this
-You can jump or step up out of the burpee
-There is no need to stand to full extension on the jump over
Body Armor
For Home Workouts
Metcon (No Measure)
4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts
Rest 1:30 Between Sets
DESCRIPTION
Todays Body Armor features 3 movements that will target the upper and lower body
Each round lasts 90 seconds and is followed by 90 seconds of rest
Within each 30 second window, you’ll accumulate as many reps as you can at the listed movement
Choose weights and resistances that are challenging, but ones that allow you to move for all 30 seconds
You can use different weights for the dumbbell movements – they do not have to be the same
MODIFICATIONS
DOUBLE DUMBBELL RUSSIAN SWINGS
Single Dumbbell Russian Swings (30 Seconds Each Side) https://www.youtube.com/watch?v=O8hRTgHb6Uc&feature=youtu.be
BANDED PULL APARTS
30 Seconds Double Dumbbell Plank Rows https://www.youtube.com/watch?v=kNwcFuu9zXA&feature=youtu.be
1 Minute Single Dumbbell Plank Rows (30 Seconds Each Side)
MOVEMENT VIDEOS
Dumbbell Overhead Tricep Extensions:
Banded Pull Aparts: https://www.youtube.com/watch?v=7WBhyF4qWE4&feature=youtu.behttps://www.youtube.com/watch?v=O3kpjgGAfp4&feature=youtu.be
Midline
If you have the equipment
Metcon (No Measure)
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute
STIMULUS
DESCRIPTION
Working through 3 movements on a running clock in this midline piece
Each round lasts 2 minutes and there is 1 minute of rest between rounds
Round 1: 0:00 – 2:00
Rest: 2:00 – 3:00
Round 2: 3:00 – 5:00
Rest: 5:00 – 6:00
Round 3: 6:00 – 8:00
Try to stay working for as much of the 30 seconds as possible, as we’ll have rest between movements
Choose weights for the first two movements that are challenging, but loads that allow for 30 seconds of straight movement
You can stay at the same weights across or build in load each round
This piece is for completion – you do not have to record your reps
See below for video demos of these movements
MOVEMENT VIDEOS
Kettlebell Russian Twist: https://www.youtube.com/watch?v=hX7PsVHGyoE&feature=youtu.be
Weighted Superman Hold: https://www.youtube.com/watch?v=h93nGopP8W0&feature=youtu.be
Medicine Ball Lateral Climbs: https://www.youtube.com/watch?v=FpaHUsOZZJE&feature=youtu.be