Wednesday

CrossFit Evergreen – CrossFit

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

There is a difference between understanding what we need to do, and actually doing it.

Most people don’t have an issue knowing what they need to do. They make goals, lists, priorities, to-do’s. But despite it being buttoned up on paper – the separation lies in execution.

We anticipate the work of the entire project, and… it becomes paralyzing. In those moments, we need to remind ourselves that we aren’t looking to gather the energy to finish. We are looking to gather the energy to just start. Whether it’s the search of a new job, a new PR, or even a significant other, we just need to take that first step in the process. The rest has its way of falling into place. For an object in motion, tends to stay in motion.

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Home WOD

Metcon (AMRAP – Reps)

5 x 2:00 Minute AMRAP

Each interval starts with 2 rounds of “Strict Cindy”

Time Remaining:

Round #1 – Double Dumbbell Power Cleans

Round #2 – Double Dumbbell Front Squats

Round #3 – Double Dumbbell Hang Squat Cleans

Round #4 – Double Dumbbell Power Clean and Jerks

Round #5 – Double Dumbbell Clusters

Dumbbells – 50’s/35’s

Rest 1 Minute between each AMRAP.

MODIFICATIONS

STRICT PULL-UPS

Inverted Bar Rows

Renegade Rows [Equal Reps]

Dumbbell Rows From Plank Position [Equal Reps Each Side]

Double Dumbbell Bent Over Rows [2x Reps]

Single Dumbbell Bent Over Rows [2x Reps Each Side]

Odd Object Bent Over Rows [2x Reps]

DOUBLE DUMBBELL POWER CLEANS

Single Dumbbell Power Cleans

Odd Object Power Cleans

DOUBLE DUMBBELL FRONT SQUATS

Single Arm Dumbbell Front Squats

Dumbbell Goblet Squats

Odd Object Front Squats

Air Squats

Jumping Air Squats

DOUBLE DUMBBELL HANG SQUAT CLEANS

Single Dumbbell Hang Squats Cleans

Odd Object Hang Squat Cleans

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Single Dumbbell Power Clean and Jerks

Odd Object Power Clean and Jerks

DOUBLE DUMBBELL CLUSTERS

Single Dumbbell Clusters

Odd Object Clusters
DESCRIPTION

Pairing bodyweight and dumbbell movements in these fast paced 2-minute intervals

After completing 2 rounds of “Strict Cindy”, you’ll complete as many dumbbell reps as you can with whatever time remains

For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate dumbbell reps

The dumbbell movements will change each round

Your score is the sum total of your 5 rounds of reps on the dumbbells

There won’t be a lot of time to work through reps on the dumbbell, so weight selection is important

Choose a moderate set of dumbbells that allows you to move for the majority of time remaining

This time frame will likely be between 30-60 seconds

Use one weight for all 5 movements

This weight will likely be selected based off the more difficult movements of rounds 3-5

If you’re on the fence, lighter weights are better, as they keep you moving for all 2 minutes each round

Metcon

If you have the equipment

Speed Dating (AMRAP – Reps)

5 Rounds:

AMRAP 2:

2 Rounds Strict Cindy

Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters

SUBS

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Ring Rows

Aussies

PUSH-UPS

Reduce Reps

Elevate Hands (Box or Bench)

Knee Push-ups
DESCRIPTION

Pairing bodyweight and barbell movements in these fast paced 2-minute intervals

After completing 2 rounds of “Strict Cindy”, you’ll complete as many barbell reps as you can with whatever time remains

For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate barbell reps

The barbell movements will change each round

Your score is the sum total of your 5 rounds of reps on the barbell

BARBELL MOVEMENTS

There won’t be a lot of time to work through reps on the barbell so weight selection is important

Choose a moderate load that allows you to move for the majority of time remaining

This time frame will likely be between 30-60 seconds

Use one weight for all 5 movements

This weight will likely be selected based off the more difficult movements of rounds 3-5

Strategy

“STRICT CINDY”

The faster you move through these 2 rounds, the more time you will have for the barbell movements

Move with a sense of urgency while still maintaining range of motion standards on each movement

Every second counts within these short windows, so make your transitions fast

Performing your push-ups, air squats, and barbell movements directly under the strict pull-up station can save valuable seconds

Since we’re alternating muscle groups and have only 2 minutes to work, aim for unbroken sets across the board

BARBELL MOVEMENTS

Your approach on the barbell movements will likely depend on how much time you have left

The shorter amount of time, the more urgency there is to hold onto the barbell

If you have closer to a minute to work, you may throw in a quick break or two

Whatever time you have left in these windows, do your best to limit your rest, as there is rest built in between rounds

Body Armor

Home & Gym

STIMULUS

DESCRIPTION

Todays Body Armor will target the lower body through three squat “stations”

Station 1 – Weighted Cossack… choose a light dumbbell, held in front of you (goblet)

Station 2 – Alternating Jumping Lunges, 24 total or 12 each side

Station 3 – Back to our Cossack squats, but unweighted this time