CrossFit Evergreen – CrossFit
Home WOD
Metcon (Time)
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees
*On the Minute: 20 Double Unders
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
30 Single Unders
20 Seconds of Attempts
10 Over and Back Dumbbell Hops
20 Line Hops
20 Double Taps
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
Odd Object Ground to Overhead
SINGLE DUMBBELL STEP BACK LUNGES
Jumping Lunges
Reverse Lunges
DESCRIPTION
Double unders at the top of every minute will interrupt your progress on this three round workout
Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders
With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can
After each set of double unders, pick up wherever you left off in the round
Your score is the total time it takes you to complete the 3 rounds
We expect this workout to take between 18-25 minutes to complete
DOUBLE UNDERS
This number is meant to be relatively small
This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
Adjust the rep number as needed or choose from another variation listed in the “modifications” section
DUMBBELL MOVEMENTS
We’ll use a single dumbbell for both dumbbell movements today
Choose your weight based off the more challenging of the two – the dumbbell snatch
This should be a load that you can cycle for 20+ reps unbroken when fresh
On each movement, you’ll alternate sides every rep:
Lunges: 20 Reps Per Leg
Snatches: 15 Reps Per Arm
The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches
Ensure you are fully locked out up top on each movement before switching sides
You can hold the dumbbell wherever is most comfortable for you on the step back lunges
BURPEES
The burpees to finish out each round are standard burpees
The chest and thighs touch the floor in the bottom
You can jump up or step up
Finish at full extension with a small clap overhead and some air under the feet
Body Armor
Not For Time:
50 “Child Makers”
STIMULUS
DESCRIPTION
Working the upper body and lower body in today’s Body Armor piece
The “Child Maker” is a play on words of another dumbbell complex called the “Man Maker”
1 “Child Maker” is:
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift
These 50 reps are not for time, so break them up as needed and aim for quality of movement over speed
It is your choice on loading
Compare your notes to 4/18/20
MOVEMENT VIDEOS
Child Maker: https://www.youtube.com/watch?v=qOF5m_WUFFs&feature=youtu.be
MODIFICATIONS
If you have only a single dumbbell, complete a regular push-up, and the remainder as written above
If you do not have any weights, complete:
1 Push-up Plank Video
1 Push-up
1 Burpee