CrossFit Evergreen – CrossFit
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton
There is a difference between understanding what we need to do, and actually doing it.
Most people don’t have an issue knowing what they need to do. They make goals, lists, priorities, to-do’s. But despite it being buttoned up on paper – the separation lies in execution.
We anticipate the work of the entire project, and… it becomes paralyzing. In those moments, we need to remind ourselves that we aren’t looking to gather the energy to finish. We are looking to gather the energy to just start. Whether it’s the search of a new job, a new PR, or even a significant other, we just need to take that first step in the process. The rest has its way of falling into place. For an object in motion, tends to stay in motion.
Home WOD
Metcon (AMRAP – Reps)
5 x 2:00 Minute AMRAP
Each interval starts with 2 rounds of “Strict Cindy”
Time Remaining:
Round #1 – Double Dumbbell Power Cleans
Round #2 – Double Dumbbell Front Squats
Round #3 – Double Dumbbell Hang Squat Cleans
Round #4 – Double Dumbbell Power Clean and Jerks
Round #5 – Double Dumbbell Clusters
Dumbbells – 50’s/35’s
Rest 1 Minute between each AMRAP.
MODIFICATIONS
STRICT PULL-UPS
Inverted Bar Rows
Renegade Rows [Equal Reps]
Dumbbell Rows From Plank Position [Equal Reps Each Side]
Double Dumbbell Bent Over Rows [2x Reps]
Single Dumbbell Bent Over Rows [2x Reps Each Side]
Odd Object Bent Over Rows [2x Reps]
DOUBLE DUMBBELL POWER CLEANS
Single Dumbbell Power Cleans
Odd Object Power Cleans
DOUBLE DUMBBELL FRONT SQUATS
Single Arm Dumbbell Front Squats
Dumbbell Goblet Squats
Odd Object Front Squats
Air Squats
Jumping Air Squats
DOUBLE DUMBBELL HANG SQUAT CLEANS
Single Dumbbell Hang Squats Cleans
Odd Object Hang Squat Cleans
DOUBLE DUMBBELL POWER CLEAN AND JERKS
Single Dumbbell Power Clean and Jerks
Odd Object Power Clean and Jerks
DOUBLE DUMBBELL CLUSTERS
Single Dumbbell Clusters
Odd Object Clusters
DESCRIPTION
Pairing bodyweight and dumbbell movements in these fast paced 2-minute intervals
After completing 2 rounds of “Strict Cindy”, you’ll complete as many dumbbell reps as you can with whatever time remains
For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate dumbbell reps
The dumbbell movements will change each round
Your score is the sum total of your 5 rounds of reps on the dumbbells
STRICT CINDY
1 round of “Strict Cindy” is: 5 Strict Pull-ups 10 Push-ups, and 15 Air Squats
With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken
To make sure we have enough time for the dumbbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
This gives you at least 30 seconds to work through dumbbell reps
Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges
3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”
You can even reduce rounds and complete 1 round of “Strict Cindy” instead of 2
DUMBBELL MOVEMENTS
There won’t be a lot of time to work through reps on the dumbbell, so weight selection is important
Choose a moderate set of dumbbells that allows you to move for the majority of time remaining
This time frame will likely be between 30-60 seconds
Use one weight for all 5 movements
This weight will likely be selected based off the more difficult movements of rounds 3-5
If you’re on the fence, lighter weights are better, as they keep you moving for all 2 minutes each round
Metcon
If you have the equipment
Speed Dating (AMRAP – Reps)
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
SUBS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Aussies
PUSH-UPS
Reduce Reps
Elevate Hands (Box or Bench)
Knee Push-ups
DESCRIPTION
Pairing bodyweight and barbell movements in these fast paced 2-minute intervals
After completing 2 rounds of “Strict Cindy”, you’ll complete as many barbell reps as you can with whatever time remains
For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate barbell reps
The barbell movements will change each round
Your score is the sum total of your 5 rounds of reps on the barbell
STRICT CINDY
1 round of “Strict Cindy” is:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken
To make sure we have enough time for the barbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)
This gives you at least 30 seconds to work through barbell reps
Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges
3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”
BARBELL MOVEMENTS
There won’t be a lot of time to work through reps on the barbell so weight selection is important
Choose a moderate load that allows you to move for the majority of time remaining
This time frame will likely be between 30-60 seconds
Use one weight for all 5 movements
This weight will likely be selected based off the more difficult movements of rounds 3-5
Strategy
“STRICT CINDY”
The faster you move through these 2 rounds, the more time you will have for the barbell movements
Move with a sense of urgency while still maintaining range of motion standards on each movement
Every second counts within these short windows, so make your transitions fast
Performing your push-ups, air squats, and barbell movements directly under the strict pull-up station can save valuable seconds
Since we’re alternating muscle groups and have only 2 minutes to work, aim for unbroken sets across the board
BARBELL MOVEMENTS
Your approach on the barbell movements will likely depend on how much time you have left
The shorter amount of time, the more urgency there is to hold onto the barbell
If you have closer to a minute to work, you may throw in a quick break or two
Whatever time you have left in these windows, do your best to limit your rest, as there is rest built in between rounds
Body Armor
Home & Gym
21-18-15-12-9-6-3:
Double Dumbbell Floor Presses
Single Dumbbell Overhead Tricep Extensions
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