Monday

CrossFit Evergreen – CrossFit

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.

The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.

The one person that will stop of us from doing what we want to do, looks back at us in the mirror.
It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.

It’s you versus you.

View Public Whiteboard

Home WOD

Metcon (2 Rounds for reps)

AMRAP 7:

4 Strict Pull-ups

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups

MODIFICATIONS

STRICT PULL-UPS

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)

DUMBBELL STEP BACK LUNGES

Single Dumbbell (For Both Parts)

Odd Object Step Back Lunges

Jumping Lunges

ABMAT SIT-UPS

Sit-ups with Feet Anchored
DESCRIPTION

This two part workout features gymnastics and weightlifting components

The reps stay the same in the second AMRAP 7, but the step back lunge weight will decrease

This 50% drop in weight is designed to allow you to complete a similar amount of work despite the fatigue

Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts

Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP

STRICT PULL-UPS

If you have 12+ strict pull-ups unbroken when fresh, let’s look to complete this station as written

If you’re not quite there, consider reducing reps or choose a modification from further down the page

DUMBBELL STEP BACK LUNGES

There are two kinds of lunges in today’s workout:

1st 7 Minutes: Double Dumbbell Step Back Lunges

2nd 7 Minutes: Single Dumbbell Step Back Lunges

The weight for both types of lunges should be something that allows you to complete the 8 reps unbroken each round

You’ll complete 8 total reps or 4 each side, alternating legs every rep

You can hold the dumbbells wherever is most comfortable for you during this movement (hang, shoulders, etc…)

The back knee should touch the ground and the lower body should reach full extension before changing sides

PUSH-UPS

If you have over 20 good push-ups unbroken when fresh, let’s look to complete this station as written

If you’re not quite there, consider reducing reps or choose a modification from further down the page

ABMAT SIT-UPS

If you don’t have an AbMat available, anchor your feet under dumbbells or a couch

Body Armor

4 Giant Sets:

:30s Max Strict Toes to Bar

:30s Max Dumbbell Bench Press

:30s Max Strict Toes to Bar

Rest 1:30

STIMULUS

DESCRIPTION

Today’s Body Armor focuses on the midline and pressing capacity

We’ll start with :30s for max reps toes to bar

Transition into :30s of max dumbbell bench press reps

Return back to the bar for a final :30s of toes to bar

This equates to 1:30 on, 1:30 off, for 4 sets

Strength

If you have the equipment

Front Squat

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 60% of 1RM Front Squat

Set 2: 8 Reps @ 65% of 1RM Front Squat

Set 3: 6 Reps @ 70% of 1RM Front Squat

Set 4: 4 Reps @ 77% of 1RM Front Squat

Set 5: 2 Reps @ 85% of 1RM Front Squat

STIMULUS

DESCRIPTION

The reps will decrease as the loading increases in this running clock front squat piece

You’ll start a new set every 3 minutes [0-3-6-9-12]

This format ensures you have adequate rest between efforts

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel

Metcon

7-on-7 (2 Rounds for reps)

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (185/135)

12/9 Calorie Bike Erg

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (155/105)

12/9 Calorie Bike Erg

16 Toes to Bar

SUBS

BAR MUSCLE-UPS

Reduce Reps

Jumping Bar Muscle-ups

Banded Bar Muscle-ups

8 Chest to Bar Pull-ups

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist

Toes Raises Video

BIKE ERG

Equal Calorie Assault Bike, Echo Bike, Row, or Ski Erg

20/15 Calorie Schwinn Bike

200 Meter Run

150 Meter Air Runner or Trueform
DESCRIPTION

This two part workout features gymnastics, weightlifting, and cardio components

The reps stay the same in the second AMRAP 7, but the weight on the front squat decreases

This drop in weight is designed to allow you to complete a similar amount of work despite fatigue

Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts

Choose weights and variations that will allow you to complete 2+ rounds in each AMRAP

TOES TO BAR

If you have 21+ toes to bar unbroken when fresh, look to complete this station as written

If you’re not quite there, consider reducing reps or choose another variation from “subs”

Strategy

GENERAL

With higher skill gymnastics and a challenging barbell load, look to chip away at manageable sets

The middle two movements will be leg dominant, while the movements on the outside will challenge your grip and midline

That being said, quick sets with quick breaks will likely be most effective in this high interference piece

Look to stay fairly consistent across these two 7-minute efforts

See below for options on how to break up each movement into quick sets

TOES TO BAR

1 Set: 16

2 Sets: 8-8

3 Sets: 6-5-5

4 Set: 4-4-4-4

5 Sets: 4-3-3-3-3