CrossFit Evergreen – CrossFit
“There is but one degree of commitment; total.” – Arnie Sherr
When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.
When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.
Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.
Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.
Home WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
Buy-In: 1 Mile Run
AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)
MODIFICATIONS
DOUBLE UNDERS
Double Taps (Equal Reps)
Line Hops (Equal Reps)
Over-and-Back Dumbbell Hops (1/2 Reps)
RUN
2k Row
DESCRIPTION
Today’s medium-long AMRAP 18 begins with a “buy-in” 1 mile run
The run only happens one time at the start of the workout
With whatever time remains in the workout following the run, you’ll complete as many rounds as you can of double unders, air squats, and dumbbell plank rows
Your score will be the total number of rounds and reps of those 3 stations
You can expect the mile run to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout
DOUBLE UNDERS
Choose a rep number or variation that allows you to complete this station in right around 1 minute
DUMBBELL PLANK ROWS
From a push-up plank position with hands gripping dumbbells, you’ll alternate rowing 1 dumbbell up to your chest
We’ll complete a total of 20 reps, or 10 each side
At the top, ensure the dumbbell makes contact with the body before lowering the weight back down
Choose a dumbbell weight that you are capable of completing for 20+ reps unbroken when fresh
Click Here to see a video of this movement
Body Armor
3 Giant Sets:
7 Lower Range Bent Over Rows (single DB)
7 Upper Range Bent Over Rows
7 Full Range Bent Over Rows
Complete left arm, then right, for a single round.
Rest as needed between sets.
STIMULUS
DESCRIPTION
Today’s Body Armor focuses on our pulling capacity
With 21 reps per set on each arm, we have three ranges of motion
7 reps the extension to halfway
7 reps from halfway to chest contact
7 full range reps
Complete all 21 reps on one arm, change sides, and that is a single set
Rest as needed between sets.
Gymnastic Conditioning
If you have the equipment
Metcon (Time)
21-18-15-12-9: (10 Min Cap)
Kettlebell Swings (53/35)
Kipping Handstand Push-ups
SUBS
HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups
HANDSTAND WALK
1 Minute of Practice
30 Seconds Handstand Weight Shifting
30 Seconds Box Shoulder Taps
DESCRIPTION
This conditioning piece will challenge your handstand walking skill under upper body fatigue
After completing each round of swings and handstand push-ups, you’ll complete a 50′ handstand walk
You will handstand walk after your last handstand push-up, not after the kettlebell swings as well
There are a total of 5 handstand walks
Your score is the total time it takes to finish the 5 rounds
KETTLEBELL SWINGS
Use a weight here that you can complete for 30+ reps unbroken when fresh
These reps finish all the way overhead
HANDSTAND PUSH-UPS
If you have over 30 kipping handstand push-ups unbroken when fresh, let’s complete this workout as written
If you’re not quite there, consider reducing the reps or choose a variation from “subs”
There are 75 total reps in the workout
Common volume modifications are:
18-15-12-9-6 [60 Reps]
15-12-9-6-3 [45 Reps]
10-8-6-4-2 [30 Reps]
HANDSTAND WALK
Choose a distance that takes 1 minute or less to complete
Metcon
Hot Route (Time)
For Time: (25 Min Cap)
Buy-In: 1 Mile Run
Directly Into 3 Rounds:
50′ Single Dumbbell Overhead Walking Lunge (Left)
50′ Single Dumbbell Overhead Walking Lunge (Right)
30 Alternating Pistols
10 Devil’s Press (50’s/35’s)
MOVEMENT VIDEOS
Devil’s Press: https://www.youtube.com/watch?v=rUp_LwREipA&feature=youtu.be
SUBS
1 MILE RUN
2k Row
4k Bike Erg
1,600 Meter Ski Erg
100/75 Calorie Assault or Echo Bike
160/115 Calorie Schwinn Bike
1200 Meter Air Runner or Trueform
PISTOLS
Reduce Reps
90 Seconds of Practice
Single Leg Squats to Box or Bench
DEVIL’S PRESS
Reduce Weight
DESCRIPTION
Todays workout begins with a buy-in 1 mile run, the simplest movement of the 4
Once you finish the run, you’ll immediately transition to the 3 round triplet
Your score is the total time it takes you to complete the 1 mile run + 3 rounds of work
Choose weights and variations that allow you to complete this workout in less than 25 minutes
RUN
The buy-in run will only happen once at the beginning of the workout
You will not return to the run after you complete the full mile
Choose a distance that takes you less than 9 minutes to complete
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
You’ll lock out 1 dumbbell overhead for this walking lunge
Complete 50 feet on one arm before switching to the other
This should be a challenging weight that allows you to complete these 50 foot segments with 1 break
Make sure the back knee kisses the floor and the lower body reaches full extension between steps
DEVIL’S PRESS
The devil’s press is a combination of a dumbbell burpee and a double dumbbell snatch
The chest should make contact with the floor between the dumbbells on each rep
You’ll swing the bells overhead without pausing at the shoulders
This is meant to be a very challenging weight for this movement
Choose a load that allows you to clear this station in 1:30-2:00 minutes (1 Rep Every 12-17 Seconds)
Strategy
RUN
With challenging work ahead of you after the buy-in run, let’s move with intelligent intensity here
Imagine you’re going out for a 2-3 mile run instead of a 1 mile run
This smart pace will set you up nicely to keeping moving on the heavy and high skill movements that take place inside the gym
LUNGES & PISTOLS
Let’s balance out these two movements that challenge our balance and lower body pressing
The movement order incentivizes you to work through larger distances on the lunges
With the pistols, you can adjust your cycle time to keep moving forward at a steady pace
Unlike the pistols, when you stop on the lunges, it’s a lot harder to get started up again
See if you can complete the 50’ lunge on each side in 1-2 sets
Move at a pace on the pistols that allows you to thrive through the heavier devil’s presses that follow
DEVIL’S PRESS
The devil’s press will be a steady grind, but the more effort you put into this movement, the easier it gets
Pacing out your pistols correctly will help you attack this station
Focus, power, and good positioning will do more for you than speed on this station
Take these 1 rep at a time, giving your full effort to each (capitalize on momentum)