CrossFit Evergreen – CrossFit
Home WOD
Start with Sfran. Finish with Body Armor.
Warm-up
5-4-3-2-1:
Inchworm to Push-ups, Video: (https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be)
After Each Set:
*30 Second Hollow Hold Video: (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
*30 Seconds Over and Back Dumbbell Hops Video: (https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.be)
*30 Seconds Goblet Squats (Light Weight) Video: (https://www.youtube.com/watch?v=bJWKhWkVmPA)
Sfran (Time)
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups
MODIFICATIONS
DOUBLE DUMBBELL THRUSTERS:
-Single Dumbbell Goblet Thruster Video: https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be)
-Odd Object Thruster Video: (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)
-3x Squat Jumps
STRICT PULL-UPS:
-2x Odd Object Rows Video: (https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be)
-Barbell Bent Over Rows
-Single Arm Bent Over Row (Full Reps Each Side) Video: (https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be)
-Dumbbell Rows From Push-up Position Video: (https://www.youtube.com/watch?v=kNwcFuu9zXA&feature=youtu.be)
-Inverted Row Video: (https://www.youtube.com/watch?v=wdadrFLlC2s&feature=youtu.be)
DESCRIPTION
-“Sfran” is a variation of the popular workout “Fran”
-With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark
-However, since the workout alternates between a total body press and an upper body pull, we’ll be able to keep the intensity relatively high
-We expect this piece to take around 8-12 minutes to complete
DOUBLE DUMBBELL THRUSTERS
-In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets
-Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading
-Heavier Weight Option: 15-12-9 or 12-9-6
-Lighter Weight Option: 30-20-10 or 27-21-15
STRICT PULL-UPS
-If you have 10+ unbroken strict pull-ups when fresh, let’s try this workout as written
-If you’re not quite there, consider reducing reps or completing another variation listed in “modifications”
Body Armor
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
Rest 1 Minute Between Rounds
STIMULUS
-Alternating between a static hold with weight into regular reps with no weight
-This hold will be in the active bottom position of the Bulgarian Split Squat
-Choose a weight for the static hold that allows you to hold for the whole 30 seconds
-Drop the weight at the 30 second mark and immediately transition into the unweighted reps
-You’ll stay on one leg for 1 minute before switching to the other
MOVEMENT VIDEOS
-Static Weighted Bulgarian Split Squat: (https://www.youtube.com/watch?v=xKQWulBTSos&feature=youtu.be)
-Unweighted Bulgarian Split Squat: (https://www.youtube.com/watch?v=pDJa_bdtpIY&feature=youtu.be)
Skill/Strength
If you have the equipment.
Front Squat
Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster
Set 1: 50% of 1RM Front Squat
Sets 2-5: Build to Heavy Complex
STIMULUS
DESCRIPTION
-This barbell complex is designed to train your technique and power in the front squat and thruster
-The bar comes out of the rack for each set
-Each set is meant to be completed without dropping the bar
-Rounds begin on the 0:00-1:30-3:00-4:30-6:00
-You’ll start at 50% of your 1RM Front Squat for set 1 and build in loading from there
-Pause for 2 seconds in the bottom of the Pausing Front Squat
MOVEMENT PREP
Warmup Sets:
Gradually Build to Opening 50% of 1RM Front Squat
Metcon
Workaholic (Time)
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Front Squats (95/65)
SUBSTITUTIONS
Chest to Bar Pull-ups:
-Reduce Reps
-Chin Over Bar Pull-ups
-Banded or Jumping Chest to Bar Pull-ups
ROW:
-400 Meter Run
-25/18 Calorie Assault Bike, Echo Bike, or Bike ERg
-Equal Calorie Schwinn Bike
DESCRIPTION
-“Workaholic”” is a repeat workout from 9.25.19
-There is no rest between these 3-round couplets
-Looking for these 6 total rounds to take around 15-22 minutes to complete
-Choose a chest to bar pull-ups rep number or variation that allows you to complete the 15 reps within 3 sets
-Choose a dumbbell weight that allows you to complete the 20 snatches with 1 break
-Choose a thruster weight that allows you to complete the 15 reps within 2 sets
STRATEGY
PART 1:
-There is a lot of pulling involved in the first 3 rounds of this workout
-On the row, focus on driving with the legs to minimIze the strain on the arms
-This will help you better thrive through the chest to bar pull-ups
-With 45 total reps, find a break-up strategy that you can hold throughout and that minimizes time spent not moving
*2 Sets: 8-7
*3 Sets: 6-5-4 or 5-5-5
PART 2:
-The tougher movement of part 2 wil likely be the thrusters
-In order to set yourself up for strong sets on the barbell, move at a smooth pace on the dumbbell
-If switching hands in the air is something that is going to cause your heart rate to skyrocket and force you to break the 20 reps into several sets, switching hands on the floor might be the better option
-While switching hands on the floor might be slower, you’re moving the whole time and keeping the heart rate lower
-Fight hard on the thrusters, shooting for 1-2 sets:
*1 Set: 15
*2 Sets: 8-7
Odd Object Conditioning
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24″/20″)
Rest 2 Minutes Between Sets
DESCRIPTION
-Move with a purpose between these 3 stations while maintaining quality of movement
-There is no scored time component
-Rest 2 minutes betwen sets
DUMBBELL MOVEMENTS
-Separate dumbbells can be used for the overhead lunges and box step-up
-A strong place to start is 50/35 (K:22.5/15) on the overhead walking lunge, and 70/50 (K:30/22.5) on the box step-ups
-Alternate hands every 50′ for the overhead lunge
-Alternate legs every step for the weighted step-ups
-Hold the dumbbell wherever is most comfortable for you on the step-ups
SUBSTITUTIONS
-Hip Extensions
-Barbell Good Mornings Video
-Barbell Romanian Deadlifts Video
MOVEMENT PREP
Warmup Set
With Opening Weight:
-50′ Single Dumbell Overhead Walking Lunge (25′ Each Arm)
-6 Hip Exensions
-6 Alternating Single Leg Box Step-ups