CrossFit Evergreen – CrossFit
Home WOD
Warm-up
8 Minutes For Quality:
10 Frog Jumps Video (https://www.youtube.com/watch?v=VoIEWe3UfCY)
200 Meter Run
5 Inchworm to Push-ups Video (https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be)
Froggin (Time)
Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run
MODIFICATIONS
RUN:
-250 Meter Row or Ski
-500 Meter Bike Erg
-20/14 Calorie Schwinn Bike
-12/9 Calorie Assault or Echo Bike
-30 Box Jumps
-50 High Knees In Place*
*Knees should reach up above the hip crease. Each knee up counts as one, so 25/25 per side
DESCRIPTION
-Rounds begin every 5 minutes in this simple bodyweight interval workout
-You’ll complete the three stations for time and rest whatever time remains until the next round begins
-Rounds begin on the 0-5-10-15-20
-Record your time following the second 200 meter run
-Your score is the slowest of the 5 rounds
-We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest
Body Armor
Metcon (No Measure)
Not for Time:
50 “Child Makers”
1 “Child Maker” (see notes for video):
With a dumbbell in each hand:
1 Pushup
1 Dumbbell Row (left)
1 Dumbbell Row (right)
1 Dumbbell Deadlift
MODIFICATIONS
-Athletes choice on loading
-If we have only a single dumbbell, complete a regular pushup, and the remainder as above
-If we do not have any weights, complete:
*1 Pushup Plank (https://www.youtube.com/watch?v=P7E2_-yUMOI)
*1 Pushup
*1 Burpee
1 “Child Maker” (https://www.youtube.com/watch?v=qOF5m_WUFFs&feature=youtu.be)
Metcon
If you have the equipment
Purell (Time)
10-9-8-7-6-5-4-3-2-1:
Squat Snatches (115/85)
200 Meter Run
STIMULUS
GENERAL
-We’ll work with a moderate weight barbell in this descending rep scheme workout
-After completing each round of squat snatches, you’ll head out the door for 200 meter run before returning to the barbell for one less rep than the previous round
-Record your time after finishing the final 200 meter run
-We expect this workout to take around 10-15 minutes to complete
SQUAT SNATCH
-The weight on the barbell should be a load that you could complete for at least 12-15 unbroken squat snatches when fresh
-Within the workout, you should be able to complete some sets of ‘touch and go’ reps
-If you’re on the fence, go with a lighter weight to stay moving
RUN
-If unable to run outside, complete one of the following:
*500 Meter Bike Erg
*250 Meter Row
*12/9 Calorie Assault Bike or Echo Bike
*15/12 Calorie Schwinn Bike
*150 Meter Assault Runner or Trueform
*20 x 10 Meter Shuttle Runs
Strategy
GENERAL
-With runs following each round of squat snatches, today is a great opportunity to push for touch and go sets on the barbell
-The goal is to run at a speed that supports these ‘touch and go’ sets
-During the first 5 rounds, your run speed should likely be slower than your last 5 rounds
-With 40 of the 55 barbell reps happening from the set of 10-6, running at a slightly slower pace will allow you to stick to bigger sets on the barbell
-There are only 15 total barbell reps from the sets of 5-1, so running faster to finish things out makes more sense here
-While we’re aiming for ‘touch and go’ sets, this doesn’t mean you have to go unbroken on the bigger rounds
-For Example: On the set of 10, you could start off with 5 touch and go reps before moving to quick singles for the last 5
-Start off each set of squat snatches with some touch and go and then do what you can to continue moving forward
Row Conditioning
2k Row (Time)
Max Effort 2k Row
For Time:
2,000 Meter Row
On the 0:00: 100 Double Unders
On the 3:00: 80 Double Unders
On the 6:00: 60 Double Unders
On the 9:00: 40 Double Unders
On the 12:00: 20 Double Unders
STIMULUS
GENERAL
-In this row conditioning piece, we’ll alternate between sets of double unders and time on the rower
-To start the workout and then every 3 minutes (0-3-6-9-12), you’ll complete a set of double unders at descending reps
-You must finish the prescribed number of reps before you can get on the rower to accumulate meters
-Your score is total time on a running clock it takes to row 2,000 meters
-The reason we’ll use a running clock is because the timer on the rower will stop moving when you get off to do double unders
-If you finish the 2k row before a set of double unders, you do not have to complete them
-For Example: If you finish the 2,000 meters at 8:45, you do not have to complete the set of 40 double unders that was set to happen on the 9:00
DOUBLE UNDERS
-Cap your double unders at the following times to ensure we get the right stimulus
*100 = 1:30 of Practice
*80 = 1:15 of Practice
*60 = 1:00 of Practice
*40 = :45 Practice
*20 = :30 of Practice
SUBS
DOUBLE UNDERS
-Reduce Reps
-Practice Time
*100 = 1:30 of Practice
*80 = 1:15 of Practice
*60 = 1:00 of Practice
*40 = :45 Practice
*20 = :30 of Practice
*2x Single Unders
Strategy
GENERAL
-With double unders cutting into our time and energy, we’re probably rowing about 10 seconds slower than our 2k pace in today’s piece
-For Example:
-If you’re best 2k is 8:00, your 2k pace per 500 would be 2:00
-This means you would try to hold around 2:10 today
-If you don’t know your 2k time is, row at a pace here that you see yourself being able hold for around 8-10 minutes
DOUBLE UNDERS
-Try to work through large sets of double unders
-Even if it fatigues you, you’re still able to strap in and accumulate meters as you recover a bit
-Look to transition quickly from the rope to the machine in order to maximize your time on the rower
-Make sure to set your rope down neatly to make for smooth transitions back to the rope