CrossFit Evergreen – CrossFit
Funky Stuff (Time)
With a 45 minute time cap do 3 rds of 20 reps each of the following :
– hanging straight leg raises
– zercher squats
– sledge hammer strikes
– landline box squat and press
– landmine 1-arm row
– American ksb swing with top rotation
– landmine 180degrees
– tire flip
– dragon flags
– battle ropes
Sledge hammer strikes: (works arms, shoulders, back and core)
– stand with feet slightly wider than shoulder-width, handsstart with one near the hammer and one on the bottom of handle
– lift hammer at least 45 degrees over shoulder
– with all your power swing hammer down to tire sliding upper hand down to lower hand
– alternate sides
Landmine squat and press (works shoulders and thighs)
– stand with feet slightly wider than shoulder width apart, bar at chest level, facing bar, one end of bar on floor
– squat down to the box, keep bar at chest level, lower body until elbows almost touch thighs
– explode up off heels, extending your arms up and forward
Landmine 1-arm row (works core and back)
– place left foot forward , ball of right foot about 30″ behind left foot
– hold bar with left hand just outside left knee
– move only at elbow, row the bar up to hip height and return to start
– switch arms and foot position
KB swing with top rotation (works shoulders and core)
– stand shoulder width apart
1 know with both palms facing body
– thrust hips forward and swing on overhead
– at top of movement rotate torso to the right with on still overhead
– return torso to center and let kb come down to starting position
– repeat on left side
– that’s one rep
Landmine 180 (works shoulders , core, builds explosive upper body strength )
– feet wider than width, grab end of bar, rest on left thigh
– keep arms straight, rotate bar 180 across body, pivoting on ball of left foot until bar rests on right thigh
– move bar back to start position
– keep movement continuous, knees soft and arms as straight as possible
Tire flip ( whole body)
– feet wider than than hip width lower into deep squat
– hands under tire, palms up, raise tire with straight arms by standing from squat
– drive through heels get a leg under tire and continue to flip
Zercher squat (works legs and abs)
– barbell in crook of elbows, hands together by chest
– squat keep w