CrossFit Evergreen – CrossFit
Home WOD
Choose a version. Finish with Body Armor.
Metcon (Time)
Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees
MODFICATIONS
DUMBBELL POWER SNATCH:
-Odd Object Ground to Overhead
-Kettlebell Swings
DUMBBELL REVERSE LUNGES:
-Odd Object Reverse Lunges
-Kettlebell Reverse Lunges
-12 Jumping Lunges
DESCRIPTION
-We’ll work through 7 fast paced intervals today
-You’ll work through the 4 stations for time and rest until the next round begins
-Rounds begin on the 0-3-6-9-12-15-18
-Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
-Your score is the slowest of the 7 rounds
Metcon (Time)
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object
MOVEMENT VIDEOS
Odd- Object Ground to Overhead (https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be)
Odd-Object Reverse Lunges (https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be)
How to Create an Odd-Object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
MODIFICATIONS
ODD OBJECT REVERSE LUNGES:
-12 Jumping Lunges
DESCRIPTION
-We’ll work through 7 fast paced intervals today
-You’ll work through the 4 stations for time and rest until the next round begins
-Rounds begin on the 0-3-6-9-12-15-18
-Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
-Your score is the slowest of the 7 rounds
Body Armor
Metcon (No Measure)
3 Rounds:
30s Max Double Dumbbell Row
30s Max Chest Slap Pushups
30s Max Double DB Romanian DL
30s Max Pushups
Rest 1:00 between
Click Video for demo (https://www.youtube.com/watch?v=JpHaijPdurA&feature=youtu.be)
MODIFICATIONS
Rows – Single dumbbell, or any odd-object can work here
Clapping Pushups – Can be completed as any variation of pushup (regular, knees, box)
Romanian Deadlifts – Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to touch ground with bells (go as low as comfortable)
Pushups – Can be completed with same intentions above (knees or box an option)
Strength
If you have the equipment
Deadlift
On the 1:30 x 4 Sets:
5 Deficit Deadlifts
Set 1: 40-50% at 2″ Deficit
Set 2: 40-50% at 3″ Deficit
Set 3: 40-50% at 4″ Deficit
Set 4: 40-50% at 5″ Deficit
From the 6:00 – 12:00:
Build to a Heavy Set of 2 (No Deficit)
STIMULUS
GENERAL
-A Deficit Deadlift is a deadlift performed while standing on a bumper plate
-The goal here is to increase the difficulty of the pull in order to strengthen our conventional deadlift
-It is the equivalent of competing a GHD Sit-ups vs. an AbMat Sit-up
-If you are unable to maintain a good back position from a deficit, complete tempo deadlifts instead (3 second negative) or reduce the deficit
-Start a new set every 90 seconds on the clock (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
-From 6:00-12:00 on the clock, build to a heavy set of 2 deadlifts with no deficit
-Record your score as the final heavy set of 2
MOVEMENT PREP
Warmup Set
Take 4-6 Sets to Build to Opening 40-50% at 2″ Deficit
Metcon
Frank The Tank (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
STIMULUS
GENERAL
-“Frank the Tank” is a CompTrain benchmark workout last completed on 8.21.19
-Each of these high intensity intervals begins with a buy-in of wallballs that only happen once
-With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
-The score for each section is total rounds and reps of deadlifts and lateral barbell burpees
WALLBALLS
-The wallballs should take no longer than 2:30, 2:00, and 1:00 respectively
-Adjust number or stick to a time cap to allow enough time on the scored portion of today’s workout
DEADLIFTS
-Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out
-Consider the following when choosing weights:
*1st Bar: Lighter weight you could complete for 30+ unbroken reps when fresh
*2nd Bar: Moderate weight you could complete for 21+ unbroken reps when fresh
*3rd Bar: Moderately heavy weight you could complete for 12+ unbroken reps when fresh
LATERAL BAR BURPEES
-There is no need to stand to full extension on the lateral bar burpees
-You can jump up or step up out of the burpee, but should jump over the bar with two feet