CrossFit Evergreen – CrossFit
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.
Home WOD
Metcon (Time)
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Push-ups
Directly Into…
10-20-30:
Alternating Dumbbell Hang Clean and Jerks (50/35)
Burpees
MODIFICATIONS
ALTERNATING DUMBBELL POWER SNATCHES
Odd Object Ground to Overhead
ALTERNATING DUMBBELL HANG CLEAN AND JERKS
Odd Object Clean and Jerk
DESCRIPTION
We’ll work through back-to-back couplet workouts that combine a dumbbell movement with a “floor” movement
You’ll start off by completing all the reps of power snatches and push-ups in part 1 before advancing to part 2
There is no rest between part 1 and 2 – you’ll move directly from one to the next
Your score is the total time it takes to complete the 240 reps
The intended time range for this workout is between 14-24 minutes
ALTERNATING DUMBBELL POWER SNATCHES
Alternate hands each rep for a total of 15-10-5 each side
Both heads of the bell should make contact with the floor
Choose a weight for both dumbbell movements that you can complete for 30+ reps unbroken when fresh
You can also adjust the reps as needed [21-15-9, 15-12-9…]
ALTERNATING DUMBBELL HANG CLEAN AND JERKS
You’ll also switch hands every rep on the hang clean and jerks
For the hang clean, swing the bell between the legs like a kettlebell swing
For the jerk, you can push press or push jerk the weight overhead
PUSH-UPS
If you have over 30 push-ups unbroken when fresh, let’s complete this piece as written
If you’re not quite there, consider reducing the reps or choosing a modification
Completing this station as 21-15-9 reduces the reps from 60 to 45
BURPEES
The burpees today are standard burpees
The chest and thighs make contact with the ground in the bottom
You can jump or step up off the floor
Finish the movement at full extension with some air under the feet and a clap overhead
Body Armor
AMRAP 5:
1 Curl + 1 Strict Press (left arm, then right)
1 Curl + 2 Strict Presses (left arm, then right)
1 Curl + 3 Strict Presses (left arm, then right)
Continue to add (1) strict press.
STIMULUS
DESCRIPTION
Todays Body Armor will target the biceps and shoulders
The “set” is completed on a single side before transitioning
Complete 1 curl, and 1 press on the left side, and then the same for right
Next we’ll complete 1 curl and *2* strict presses on the left side, and then same for the right
Continuing on for five minutes
Each time we complete the left and right side, that completes a single round
Strength
If you have the equipment
Back Squat
On the Minute x 10:
2 Box Squats
All Sets at 65% 1RM Back Squat
Box Height 3″ Below Parallel
STIMULUS
DESCRIPTION
Week 4 of 4 in this progression, as we increase our load over last week
Use 65% 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)
Metcon
Opposite Day (Time)
30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)
Directly Into…
10-20-30:
Power Clean and Jerk (95/65)
Lateral Barbell Burpees
DESCRIPTION
We’ll work through back-to-back couplet workouts that combine an Olympic lift with a “jumping” bodyweight movement
You’ll start off by completing all the reps of power snatches and box jump overs in part 1 before advancing to part 2
There is no rest between part 1 and 2 – you’ll move directly from one to the next
The format of the workout is designed to allow you to keep moving forward even as volume accumulates – as the barbell and jumping movements get less complex in part 2
The intended time range for this workout is between 14-24 minutes
BARBELL MOVEMENTS
Choose your barbell weight based off the more challenging movement – the power snatch
This should be a lighter load that you are capable of cycling for 21+ reps unbroken when fresh
LATERAL BARBELL BURPEES
You can jump up or step up out of the burpees
Take off with two feet when jumping over the bar
You do not have to stand to full extension on the jump
BOX JUMP OVERS
Just like on the burpees, you do not have to stay to full extension on the box
You can face the box or perform these laterally
Jump up to the box to perform this movement as prescribed
Strategy
GENERAL
In each of these couplet workouts, there is one movement you’ll need to break up and one movement you’ll need to stay moving on
Although the weight on the barbell is relatively light, the reps are high
In total, we have 120 barbell reps
Take that total number into consideration when planning your break up strategy
Chip away at these barbell reps and try to keep your rest between sets to 10 seconds or less
The goal is to find a steady pace on your “”jumping”” movement that supports your strategy on the barbell
Consider the following options for each set on the barbell:
Set of 30:
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6’s
6 Sets: 5’s
Set of 20:
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5’s
5 Sets: 4’s
Set of 10:
2 Sets: 5-5
3 Sets: 4-3-3
4 Sets: 3-3-2-2