CrossFit Evergreen – CrossFit
Warm-up
3 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges https://www.youtube.com/watch?v=M7PynZBxSR0&feature=youtu.be
5 Inchworm to Push-up https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be
Single Dumbbell Warmup or Odd-Object
Performed With Light Dumbbell:
10 Goblet Squats https://www.youtube.com/watch?v=bJWKhWkVmPA
10 Romanian Deadlifts (Each Side) https://www.youtube.com/watch?v=sSIw7kxBs8w&feature=youtu.be
10 Single Arm Russian Swings https://www.youtube.com/watch?v=D1Cb5V77DkI&feature=youtu.be
10 Strict Press (Each Side)
10 Goblet Squats https://www.youtube.com/watch?v=bJWKhWkVmPA
Home WOD
Encore (4 Rounds for time)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devil’s Press (50’s/35’s)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil’s Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
MODIFICATIONS
OVER-AND-BACK DUMBBELL HOPS
42 Double Unders
42 Line Hops
42 Double Taps
42 Mountain Climbers (21 Each Leg)
65 Single Unders
THRUSTERS
12 Single Arm Dumbbell Thrusters
12 Goblet Thrusters
12 Odd Object Thrusters
24 Jumping Air Squats
CLEAN AND JERKS
Single Arm Dumbbell Clean and Jerks
Odd Object Clean and Jerks
DEVIL’S PRESS
Single Arm Devil’s Press
Burpee Broad Jumps
DESCRIPTION
A new round starts every 5 minutes in this interval workout (0-5-10-15)
You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins
We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
The order of the dumbbell movements flip flops in rounds 3 and 4
Record your time for each of the 4 rounds – as your score is the total of these times added together
DUMBBELL MOVEMENTS
In order to maintain the faster paced stimulus of these rounds, choose weights that allow you to complete each dumbbell station unbroken
This should be a moderate set of dumbbells that is challenging, but manageable
Here are some things to consider:
Clean and Jerks:
Only 1 head of the dumbbell has to touch the floor outside of the feet in the bottom
You can push press or push jerk the dumbbells overhead
Demo Video: https://www.youtube.com/watch?v=J89uaXArNvg&feature=youtu.be
Devils Press:
This movement is a combination of a dumbbell burpee and a double dumbbell snatch
The chest should make contact with the floor on each rep
Swing the bells overhead without pausing at the shoulders
Demo Video: https://www.youtube.com/watch?v=rUp_LwREipA&feature=youtu.be
OVER AND BACK DUMBBELL HOPS
This movement is performed exactly as it sounds
Jump over the handle of 1 dumbbell with both feet
1 Rep: Over and Back (42 Total Jumps)
Body Armor
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest
STIMULUS
DESCRIPTION
Today’s body armor is focused on the midline
Alternate back and forth between these two movements for 4 rounds
The flow of the workout goes as follows:
4 Rounds:
40 Seconds Flutter Kicks
20 Seconds Rest
40 Seconds Hollow Rocks
20 Seconds Rest
With rest built in, the goal is to move for as much of the 40 seconds as you can
MOVEMENT VIDEOS
Hollow Rocks: https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be