CrossFit Evergreen – CrossFit
Home WOD
Choose a version. Finish with Body Armor.
Warm-up
1 Minute Active Spidermans Video (https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)
1 Minute Frog Hops Video (https://www.youtube.com/watch?v=VoIEWe3UfCY)
40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers Video (https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be)
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)
Grip and Rip (2 Rounds for time)
[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
MODIFICATIONS
DUMBBELL DT
-27 Kettlebell Swings (Equal Reps to “DT”)
DESCRIPTION
-Part 1 of the workout is for time and begins on the 0:00
-“Dumbbell DT” is to be completed with 2 Dumbbells and goes as follows:
*12 Deadlifts
*9 Hang Power Cleans
*6 Push Jerks
-We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
-Part 2 begins is also for time and begins on the 10:00
-In this section, you’ll alternate between air squat hops over the dumbbell and 1 round of “Dumbbell DT”
-There is no time cap for this part
-Your score is the sum total of Part 1 + Part 2
DUMBBELL DT
-You are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Dumbbell DT”
-If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus
-If you only have 1 dumbbell available, complete one of the following options:
*Option 1:
12 Single Dumbbell Deadlifts (6 Each Side)
9 Russian Dumbbell Swings (Hold 1 Head of Dumbbell)
6 Single Dumbbell Push Jerks (Hold Both Heads of Barbell)
*Option 2:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side)
8 Single Arm Dumbbell Push Jerks (4 Each Side)
AIR SQUAT HOPS
-For the Air Squat Hops, you’ll complete an air squat on one side of the dumbbell, then jump laterally over weight
-A rep is counted every time the feet hit on the other side of the bell
Metcon (2 Rounds for time)
[On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
DESCRIPTION
-Part 1 of the workout is for time and begins on the 0:00
-“Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
-We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute or rest before beginning part 2
-Part 2 is also for time and begins on the 10:00
-In this section, you’ll alternate between air squat hops over the Odd Object and 1 round of “Odd Object DT”
-There is no time cap for this part
Your score is the sum total of Part 1 + Part 2
-When choosing a weight, you are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Odd Object DT”
-For the Air Squat Hops, you’ll complete an air squat on one side of the odd object, then jump laterally over weight
-A rep is counted every time the feet hit on the other side of the object
Body Armor
Metcon (No Measure)
3 Giant Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)
Rest 1 Minute Between Sets
STIMULUS
DESCRIPTION
-Today’s Body Armor is focused on isometric holds
-Let’s choose weights that are challenging, but allow for unbroken 30 second holds
-You can use one weight across or increase over the 3 sets
-If you only have lighter weights available, lengthen out these holds to 45-60 seconds
-If you only have heavier weights available, shorter these holds to 15-25 seconds
-There is no rest between each movement, but 1 minute of rest between rounds
MOVEMENT VIDEOS
Dumbbell Bent Over Row Hold: (https://www.youtube.com/watch?v=j6ktOiAWM98&feature=youtu.be)
Dumbbell Overhead Hold: (https://www.youtube.com/watch?v=XMvzzN2Mkgw&feature=youtu.be)
Metcon
If you have the equipment
Herky Jerky (Time)
For Time:
50 Wallballs
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
2,000 Meter Bike Erg
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs
Dumbbell: 50/35
Box: 24/20
Wallball: 20/14
SUBS
BIKE ERG
50/35 Calorie Assault or Echo Bike
1,000 Meter Row
800 Meter Run or Ski Erg
STIMULUS
GENERAL
-This big up and back chipper workout is designed to take about 15-20 minutes to complete
WALLBALLS
-Choose a weight that allows you to complete 30+ reps unbrokne when fresh
SINGLE DUMBBELL HANG CLEAN & JERK
-We’ll switch arms every 5 reps here
-Choose a weight that allows you to complete between 15-20 reps at a time
-For the hang clean, you can swing the dumbbell between your leg like a kettlebell
-On the jerk, you can push press or push jerk the weigh overhead
SINGLE DUMBBELL BOX STEP-UPS
-We’ll alternate legs every rep on the single dumbbell box step-ups
-You can hold the dumbbell wherever is most comfortable for you
-With a lot of grip potentially involved in the hang clean and jerks, we recommend supporting the bell on your shoulder
Make sure to stand to full extension on top of the box
-If you are modifying, you can use a different weight on the box step-ups than you did for the hang clean and jerks
-Choose a weight or height that allows you to complete the 30 reps with only 1 break
BIKE ERG
-The bike in in the middle of the workout should take about 3:30-5:00 to complete
Strategy
GENERAL
-In a workout that mirrors itself, try to pick a break-up strategy and pace from the beginning that you see yourself being able to re-create or improve upon during the second half of the workout
-This will be a leg and shoulder intensive piece
-Consider how you would break these movements up in the second half under fatigue and do that in the first half
-See below for potential break-up options for each movement:
WALLBALLS
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 20-10-10-10
5 Sets: 10’s
6 Sets: 10-10-8-8-7-7
SINGLE DUMBBELL HANG CLEAN & JERK
1 Set: 40
2 Sets: 20-20
3 Sets: 15-15-10
4 Sets: 10-10-10-10
5 Sets: 10-8-8-7-7
SINGLE DUMBBELL BOX STEP-UPS
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10
4 Sets: 8-8-7-7
5 Sets: 6’s
6 Sets: 5’s
BIKE ERG
-The bike is the bridge between the first and second parts of the workout
-Find that max pace here that still allows you to re-create your pace from the first part of the workout
Midline
Not For Time:
30 GHD Sit-ups
1 Minute Hip Extension Hold
25 GHD Sit-ups
45 Second Hip Extension Hold
20 GHD Sit-ups
30 Second Extension Hold
15 GHD Sit-ups
15 Second Hip Extension Hold
STIMULUS
-Working all sides of our midline with this pairing of GHD Sit-ups and Hip Extension Holds
-This piece is not for time – rather for quality
-The time on the Hip Extension Hold is accumulated and does not have to be completed unbroken
MOVEMENT VIDEOS
GHD Sit-ups: (https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be)
Hip Extension Hold: Video (https://www.youtube.com/watch?v=6unUeUzvNkE&feature=youtu.be)
The Hip Extension Hold Video is of Hip Extensions. Hold at the Top with Your Body Parallel to the Ground During this Piece.
SUBS
GHD Sit-ups:
-Weighted Sit-ups (https://www.youtube.com/watch?v=dqbCN9q1Owc&feature=youtu.be)
Hip Extension Hold:
-Arch Hold Video (https://www.youtube.com/watch?v=uHWynZ3tmvU&feature=youtu.be)
MOVEMENT PREP
Warmup Set
10 GHD Sit-ups
10 Second Hip Extension Hold