CrossFit Evergreen – CrossFit
“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire
Wishbone – The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?
Backbone – The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.
Funnybone – The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.
Metcon
Gym WOD & Home WOD
Pay Dirt (Time)
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)
MOVEMENT VIDEOS
Double Dumbbell Burpees: https://www.youtube.com/watch?v=KJMK0N9tax8&feature=youtu.be
SUBS
RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/15 Calorie Schwinn Bike
DESCRIPTION
We’ll grind through an unfamiliar movement in today’s 10-round couplet
The double dumbbell burpee will add some difficulty to a simple bodyweight movement
The intended time range for this workout is between 16-22 minutes
DOUBLE DUMBBELL BURPEE
The double dumbbell burpee flows like this:
Hit your chest to the ground between the dumbbells
Jump or step your feet to inside of the dumbbells
Deadlift the weight to full extension
Repeat for 9 total reps each round
Let’s choose weights that allow you to clear this station in right around 1 minute
It can be helpful to tape or chalk a box where you want your dumbbells to live in the burpee
This makes it easier to return them to the correct spot when transitioning to the next rep
See below for a demo video of this movement
STRATEGY
GENERAL
If we had to choose one goal for today’s workout, it would be to stay moving at a strong pace on the dumbbell burpees
This station will likely make the biggest difference of the two in the grand scheme of the workout
The weighted burpees are all about rhythm
If you’re able to keep a rhythm and put a good effort into each rep, it’s easier to stay moving
The harder you work, the better this movement will feel
Once you lose your rhythm, the movement becomes “choppy” and more difficult to complete
Adjust your pace on the 200 meter runs to allow you to thrive through the 9 reps per round
Body Armor
Gym
Metcon (No Measure)
15 Minute Recovery Bike
On the 0-5-10-15 (4 Sets):
5 Strict Toes to Bar
15 GHD Sit-ups
25 Banded Good Mornings
STIMULUS
DESCRIPTION
Building in some midline work to our recovery bike session
Every 5 minutes, you’ll complete 3 movements before getting on the bike for an easy ride
The strict toes to bar, GHD sit-ups, and banded good mornings should be completed for quality over speed
Do this Body Armor on a running clock, not on the bike’s clock
The midline movements will take place at the (0:00-5:00-10:00-15:00) on the running clock
There is no score for this piece
Body Armor
Home
Metcon (No Measure)
1 Round, Not for Time:
50 V-Ups
1:30 Hollow Hold
50 V-Ups
STIMULUS
DESCRIPTION
Todays Body Armor will target the midline
A “chipper”, one time through, of all mid-line dominant movements
We transitions from a “flexion” midline movement to “static”, and back to “flexion”
Not for time, but let’s move with a purpose and challenge ourselves with short breaks