CrossFit Evergreen – CrossFit

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.

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Home WOD

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Metcon (5 Rounds for time)

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power CJ

400m Run

100m Single DB Farmer Carry
STIMULUS

-6 intervals total, starting every 5:00

-Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

-Aim is to push our paces here, given work rest, but to be consistent across all

-The alternating single dumbbell power clean and jerk will begin on the ground in between the legs

-The movement will move to the shoulder and then finish over head

-Record all five times to gauge pacing

Movement Videos

Alternating Single Dumbbell Power Clean and Jerk Video ( https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be )

Metcon (Time)

On the 5:00 x 6 Rounds:

Wearing Back Pack:

15 Pushups

15m Walking Lunge

400m Run
STIMULUS

-6 intervals total, starting every 5:00

-Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

-Aim is to push our paces here, given work rest, but to be consistent across all

-Record all five times to gauge pacing

-If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:

* OT3:00 x 7 Rounds:

15 Pushups

15m Walking Lunge (or 15 Reverse Lunges)

15 Tuck Jumps

Tuck Jumps Video ( https://www.youtube.com/watch?v=dNA59Pa15t8&feature=youtu.be )

Metcon

Metcon (Time)

3 Rounds (30 Minute Time Cap):

25 Power Snatches (75/55)

10 Power Clean and Jerks*

1,000 Meter Row

*Round 1: 135/95

Round 2: 155/105

Round 3: 185/135
GENERAL

-We’ll work through 3 movements in this longer 3 round workout

-We expect this workout to take 20+ minutes to complete

-There is a 30 minute time cap

-If you hit the time cap, put 30:00 as your score and record total reps completed in the notes section

POWER SNATCH

-We’ll have two separate barbells for today’s workout: one for the light power snatches and one for the increasing weight clean and jerks

-The power snatch weight should be light enough where you could complete 30+ reps unbroken when fresh

CLEAN AND JERKS

-Let’s choose our barbell weights here based on the following recommendations:

1st Bar: A light-moderate weight that you could complete for 18+ reps unbroken when fresh

2nd Bar: A moderate weight that you could complete for 12+ reps unbroken when fresh

3rd Bar: A moderately heavy weight that you could complete 6+ reps unbroken when fresh

Based on the nature of the workout, we’ll likely be completing all the clean and jerks as singles during the workout

Change out the weights after finishing the 30 reps