CrossFit Evergreen – CrossFit
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali
It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:
Failure.
Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.
Metcon
Underground (Time)
For Time:
100 Double Unders, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups
Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg
SUBS
DOUBLE UNDERS
Reduce Reps
Single Unders
150
120
90
60
30
Time Caps
2:00
1:40
1:20
1:00
0:40
KIPPING HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups
Double Dumbbell Push Press
BIKE ERG
Equal Calorie Assault Bike or Echo Bike
20/14 Calorie Row or Schwinn Bike
200 Meter Run
DESCRIPTION
Bike calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
Every 3 minutes [starting at 0:00] you’ll complete 15/12 bike erg calories
With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “”scored portion”” of the workout
This should work out to roughly 1 minute of biking and 2 minutes spent on the double unders, sit-ups, and/or handstand push-ups
After getting off the bike, you’ll pick up wherever you left off in the workout
Bike efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
We’ll cap this workout at 30 minutes
If you hit the cap, put 30:00 as your score and note total completed reps
DOUBLE UNDERS
If you have 100+ unbroken double unders when fresh, look to complete this station as written
If you’re not quite there, see the “”subs”” section for modifications and time caps for each round
KIPPING HANDSTAND PUSH-UPS
Similarly, if you have 25+ kipping handstand push-ups unbroken, look to complete this station at written
If you’re not there yet, you can reduce the reps [Example: 15-12-9-6-3] or choose another modification listed in “”subs””
Strategy
GENERAL
While this looks like a ton of work on paper, the workout is very front loaded
Progress will feel slow initially, but will speed up as the workout moves along
The majority of the work takes place in the first two rounds
Staying laser focused on 1 station at a time can help this descending rep workout feel more manageable
It can be helpful to think of each of these windows as 3-minute AMRAPs instead of a big “”for time”” workout
BIKE ERG
While there is a big payoff for putting out on the bike, this may be the best station to just keep moving forward
This is the simplest movement in the workout other than the sit-ups
Moving at a steady pace will allow you to catch your breath and “”reload”” for the challenging movements that follow, while still getting off the machine in a respectable time
Getting off the bike in 1 minute means you’ll have twice as much time for the scored movements
On the bike erg, cruising around 950/750 calories per hours will get you done in this time frame without smashing you for the other stations
DOUBLE UNDERS, SIT-UPS, KIPPING HANDSTAND PUSH-UPS
The big thing to take into consideration here is how to approach the double unders and handstand push-ups
With a heavily front loaded workout, it’s all about getting through the first 2 rounds efficiently
Break up these movements before you feel like you’re going to hit failure
This allows you to rest less between sets and sustain your pace through the final 3 rounds
Being slightly more conservative in the first 2 rounds can afford you the opportunity to be more aggressive as the reps get smaller
Skill
Metcon (No Measure)
AMRAP 2: Handstand Walk
Rest 30 Seconds
AMRAP 2: Dead Stop Strict Handstand Push-ups
Rest 30 Seconds
AMRAP 2: Handstand Walk
SUBS
HANDSTAND WALK
2 Minutes:
Handstand Walk Practice
Handstand Weight Shifting
Box Shoulder Taps
DEADSTOP STRICT HANDSTAND PUSH-UPS
2 Minutes of Practice
Box Strict Handstand Push-ups
Double Dumbbell Strict Press
Pause For 1 Seconds at Bottom
DESCRIPTION
Starting the day by working both skill and strength on our hands
Within these 2 minute windows, you’ll accumulate as many reps as you can
HANDSTAND WALK
Even if you struggle with handstand walks, today is a great day to spend 2 minutes practicing
Use this piece as an opportunity to get more comfortable with the movement
DEAD STOP STRICT HANDSTAND PUSH-UPS
Dead stop strict handstand push-ups mean you’ll come to a pause at the bottom of each rep
This pause will last just a quick 1 second
It is designed to stop your momentum in order to better develop strength through the full range of motion
If this is a challenging movement, complete it with your feet on a box to reduce the amount of weight you are pressing
Home WOD
Metcon (Time)
For Time, with a 15:00 Time Cap:
100 DU, 50 Sit-Ups, 25 Hand-Release Pushups
80 DU, 40 Sit-Ups, 20 Hand-Release Pushups
60 DU, 30 Sit-Ups, 15 Hand-Release Pushups
40 DU, 20 Sit-Ups, 10 Hand-Release Pushups
20 DU, 10 Sit-Ups, 5 Hand-Release Pushups
*On the 0, and every 3:00 thereafter:
200m Run
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
Lateral hops
Double taps Video
Single Unders
150
120
90
60
30
Time Caps
2:00
1:40
1:20
1:00
0:40
HAND RELEASE PUSH-UPS
Reduce Reps
Standard push-ups
Floor elevated push-ups
RUN
20/14 Calorie Row or Schwinn Bike
40 mountaint climbers
1 minute of Shuttle Runs
DESCRIPTION
The 200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
Every 3 minutes [starting at 0:00] you’ll complete a 200m run
With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “”scored portion”” of the workout
This should work out to roughly 1 minute of running and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups
After coming back from the run, you’ll pick up wherever you left off in the workout
Run efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
We’ll cap this workout at 30 minutes
If you hit the cap, put 30:00 as your score and note total completed reps
DOUBLE UNDERS
If you have 100+ unbroken double unders when fresh, look to complete this station as written
If you’re not quite there, see the “”subs”” section for modifications and time caps for each round
HAND RELEASE PUSH-UPS
Similarly, if you have 20+ hand release push-ups unbroken, look to complete this station at written
If you’re not there yet, you can reduce the reps [Example: 15-12-9-6-3] or choose another modification listed in “subs”
Body Armor
3 Giant Sets:
7 Bottom Range Dumbbell Bench Press
7 Top Range Dumbbell Bench Press
7 Full Range Dumbbell Bench Press
Rest as needed between.
STIMULUS
DESCRIPTION
Today’s Body Armor focuses on our pressing capacity
With 21 reps per set, 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 and that is a single set
Rest as needed between sets.