CrossFit Evergreen – CrossFit
“When you have to make a choice and you don’t make it, that itself is a choice.” – William James
Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.
In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.
Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?
Home WOD
Metcon (Time)
5 Rounds:
30 Double-Unders
15 Single Arm Thrusters (50/35)
Into…
5 Rounds:
30 Double-Unders
15 Single Arm Dumbbell OHS (50/35)
Athletes change arms as seen fit
MODIFICATIONS
SINGLE ARM DUMBBELL THRUSTERS
Single Dumbbell Goblet Thrusters
Jumping Squats (2x Reps)
Odd Object Thrusters
SINGLE ARM DUMBBELL OVERHEAD SQUATS
Single Dumbbell Front Squats
Single Dumbbell Goblet Squats
Jumping Squats (2x Reps)
Odd Object Overhead Squats
DOUBLE UNDERS
Practice Time Caps
Double Taps [Equal Reps]
Line Hops [Equal Reps]
Over-and-Back Dumbbell Hops [1/2 Reps]
DESCRIPTION
This two part workout features double unders and weightlifting in each
You’ll complete all 5 rounds of part 1 before moving on to the next
There is no rest between the two parts
Your score is the total time it takes to complete the 10 rounds of work
We expect time ranges for this piece to range from 12-20 minutes
DUMBBELL MOVEMENTS
You can switch arms however you see fit on these single dumbbell movements
Choose a moderate weight that allows you to clear the 15 reps with 1-2 quick breaks per round
You can use different dumbbell weights for the thrusters and overhead squats if needed
Overhead squats with a single arm can be a very challenging movement
If you struggle to maintain good positioning, consider reducing the weight or completing a single arm dumbbell front squat instead
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in less than 45 seconds per round
Take the total number of reps over the 10 rounds (300) into account when choosing how you’ll complete this station
Body Armor
3 Giant Sets:
12 Weighted Cossack Squats (single dumbbell held goblet)
24 Jumping Lunges
12 Cossack Squats (unweighted)
Rest 2:00 between rounds.
STIMULUS
DESCRIPTION
Todays Body Armor will target the lower body through three squat “stations”
Station 1 – Weighted Cossack… choose a light dumbbell, held in front of you (goblet)
Station 2 – Alternating Jumping Lunges, 24 total or 12 each side
Station 3 – Back to our Cossack squats, but unweighted this time
Strength
If you have the equipment
Back Squat
Pausing Back Squat
On the Minute x 10:
1 Pausing Back Squat*
One Second Pause at:
Going Down at Parallel
Absolute Bottom of Squat
Going Up at Parallel
STIMULUS
DESCRIPTION
Working a Pausing Back Squat today with 3 separate pauses
These are pauses built in at 3 locations:
Pause for 1 second at parallel on the way down
Pause for 1 second at full depth
Pause for 1 second at parallel on the way up
Stay active in these pauses, as they are designed to work your positioning and help train you to recruit more muscle by squeezing the whole body hard
Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute
MOVEMENT VIDEO
PAUSING BACK SQUAT
https://www.youtube.com/watch?v=M9j-bjooDHQ&feature=youtu.be
Metcon
thank u, next (Time)
5 Rounds:
30 Double Unders
15 Thrusters (75/55)
Directly Into…
5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)
SUBS
DOUBLE UNDERS
Reduce Reps
30 Seconds of Practice
60 Single Unders
30 Double Taps
DESCRIPTION
This two part workout features double unders and weightlifting in each
You’ll complete all 5 rounds of part 1 before moving on to the next
There is no rest between the two parts
Your score is the total time it takes to complete the 10 rounds of work
We expect time ranges for this piece to range from 12-20 minutes
BARBELL MOVEMENTS
The squatting volume is high, but the weight is designed to be relatively light
Choose a weight that allows you to clear the 15 reps with 1 break each round
We’re ideally using one barbell weight for both movements
The barbell will be taken from the floor in this workout
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in less than 45 seconds
Take the large total number of reps (300) into account when choosing how you’ll perform this station
Strategy
GENERAL
Working through two parts with no rest between, let’s think about this piece as 10 rounds for time, not two 5 round workouts
Taking 1-2 calculated breaks during each round can be helpful in staying consistent
If you are strong with double unders, you may opt to only break on the barbell
If this high rep workout will be a challenge, one break on each movement might be better
On thing that can be beneficial in high round workouts like this is quickly starting the next movement
Transitioning right from one movement to the next before you want to helps you stay in control and feel like you’re making significant progress towards the end goal
Waiting around for the “right time” to pick up the bar or the rope may never come
Pick up the object you’re about to use and just get to the halfway point
Before you know it, the set and workout is almost over with this strategy
“Just start” and get one set out of the way on each movement
BARBELL MOVEMENTS
Here are some options on how to break up the barbell movements into 2 sets:
10-5
9-6
8-7
DOUBLE UNDERS
Here are some options on how to break up the double unders into 2 sets:
20-10
15-15