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WOD2016-12-13T19:33:44+00:00
1805, 2020

Monday

CrossFit Evergreen – CrossFit

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but *how* it changes is us the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Danger, Opportunity, Choice.

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Warm-up

6 Minutes For Quality

3 Inchworms https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be

6 Russian Baby Makers https://www.youtube.com/watch?v=HWHZp47EzgE&feature=youtu.be

9 Double Dumbbell Romanian Deadlifts https://www.youtube.com/watch?v=UusnXPidzss&feature=youtu.be

Home WOD

Nasty Dozen (AMRAP – Rounds and Reps)

AMRAP 12:

50 Air Squats

7 Strict Pull-ups

10 Double Dumbbell Power Cleans

MODIFICATIONS

STRICT PULL-UPS

Inverted Rows https://www.youtube.com/watch?v=wdadrFLlC2s&feature=youtu.be

Barbell Bent Over Rows https://www.youtube.com/watch?v=64DqGCc5ggQ&feature=youtu.be

Double Dumbbell Rows

Single Dumbbell Row (7 Each Side) https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be

Odd Object Rows (2x Reps) https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be
DESCRIPTION

“Nasty Dozen” is a twist on an old school CrossFit Benchmark workout that balances weightlifting and gymnastics

Choose weights and variations that allow you to complete 3-4 rounds over the 12 minutes of work

This works out to a round every 3-4 minutes

STRICT PULL-UPS

Within the workout, this should be a station you can clear in 1 minute or less

Adjust reps or choose from another variation listed in “subs” to match that recommendation

DUMBBELL POWER CLEANS

One head of the dumbbell makes contact on the ground outside of the feet for this movement

There is no prescribed loading, as everyone has different dumbbells available at home

Ideally, we’re clearing this station in 1-3 quick sets

If you only have heavy dumbbells, you can bring the reps down to something like 7

If you only have really light dumbbells, you can increase the reps to something like 14 or 21 to get the right stimulus

Body Armor

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats

STIMULUS

DESCRIPTION

Sets begin every 90 seconds in this lower body focused Body Armor

Start Times: 0:00-1:30-3:00-4:30-6:00-7:30

One set is considered to be the weighted complex + the unweighted complex (42 total reps)

Alternate legs after every set for a total of 3 each side

It is your choice on loading for the weighted portion

Choose a weight that you are able to complete unbroken each set – opting for speed over weight

Elevate your back leg on anything between knee and hip height (counter tops, chair, bench…)

If you do not have any loads, not even a backpack to hold, complete all unweighted sets

Compare notes to 4/13/20

MOVEMENT VIDEO

Complex Demo: https://www.youtube.com/watch?v=CVWwxmFeZu4&feature=youtu.be

Strength

If you have the equipment

Front Squat

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

Barbell Loaded at 65% 1RM Front Squat

STIMULUS

DESCRIPTION

Week 2 out of 4 in this progression

Building upon last week by 2%

As a reminder:

The barbell comes from the rack

Rack the bar and transition directly from the front squats to the back squats

All 6 reps should be completed within the 90 second window

Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00

MOVEMENT PREP

Warmup Sets

Gradually Build to Opening 65% With the Following Rep Scheme:

1 Front Squat

2 Back Squats

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
DESCRIPTION

“”Nasty Girls”” is an old school CrossFit Benchmark workout that balances weightlifting and gymnastics

Times for this workout range from about 6-12 minutes (2-4 minute rounds)

Choose weights and variations that allow you to complete the work within that time frame

RING MUSCLE-UPS

Within the workout, this should be a station you can clear in 1:30 or less

Adjust reps or choose from another variation listed in “subs” to match that recommendation

HANG POWER CLEANS

Looking to move a barbell that is on the lighter side of moderate

When you’re fresh, this is a weight you could complete for 21+ reps unbroken

Within the workout, the 10 reps are ideally completed within 1-2 sets

Strategy

AIR SQUATS

Determine your speed on the air squats based on how comfortable you are with the ring muscle-ups

The more confident you are on the rings, the faster you can cycle these squats

If you know you’re going to take a few breaks on the rings, slow down your cycle time to make sure your breathing is under control for the more challenging movements

RING MUSCLE-UPS & HANG POWER CLEANS

Having good self awareness of your abilities on each of these movements will help you determine the best strategy

Envision what you can realistically hold for sets in round 3 of the workout and do that from the beginning

Especially on the muscle-ups, it’s better to be conservative early and speed up later than it is to start hot and gradually slow down

Breaks tend to be a lot shorter when they are pre-determined as opposed to unplanned

Keep in mind there will be some interference between the two movements – as both involve an upper body pull

Consider the following sets for ring muscle-ups:

1 Set: 7

2 Sets: 4-3

3 Sets: 3-2-2

4 Sets: 2-2-2-1

Consider the following sets for hang power cleans:

1 Set: 10

2 Sets: 5-5

3 Sets: 4-3-3

1505, 2020

Friday

CrossFit Evergreen – CrossFit

https://youtu.be/XKNyhrK36xY

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Warm-up

6 Minutes For Quality

20 Single Unders

5 Push-up to Down Dog https://www.youtube.com/watch?v=hPhA5b-P34Y

20 Single Unders

10 Slow Wall Squats https://www.youtube.com/watch?v=pktIjwNiuYE&feature=youtu.be

Home WOD

Metcon (Time)

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Front Squats

50 Double Unders After Each Round

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

75 Single Unders (1.5x)

60 Seconds of Double Under Practice

25 Over-and-Back Dumbbell Hops https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.be

50 Line Hops https://www.youtube.com/watch?v=AG3QNJriozI&feature=youtu.be

50 Double Taps https://www.youtube.com/watch?v=rvb3aw-019Q&feature=youtu.be

DUMBBELL FRONT SQUATS

Single Arm Dumbbell Front Squats

Goblet Squats (Kettlebell or Dumbbell) https://www.youtube.com/watch?v=bJWKhWkVmPA

Odd Object Goblet Squats

2x Jumping Squats (42-30-18)

DUMBBELL POWER CLEANS:

Single Arm Dumbbell Power Cleans https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be

Odd Object Ground to Shoulder https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be
DESCRIPTION

There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement

After each round on the dumbbell, you’ll complete 50 double unders

There is no rest between the first couplet and the second

The workout flows as follows:

21 Dumbbell Power Cleans, 50 Double Unders

15 Dumbbell Power Cleans, 50 Double Unders

9 Dumbbell Power Cleans, 50 Double Unders

21 Dumbbell Front Squats, 50 Double Unders

15 Dumbbell Front Squats, 50 Double Unders

9 Dumbbell Front Squats, 50 Double Unders

Your score is the total time it takes you to complete the full workout

We expect this piece to take around 10-16 minutes to complete

DUMBBELL MOVEMENTS

We’re looking to use one dumbbell weight for both movements

This should be a moderate set of dumbbells that allows you to complete 21+ reps unbroken on each movement when fresh

On the power cleans, only one head of the dumbbell has to touch the floor on each rep

If you’re modifying to a single dumbbell movement, complete the rep scheme as 30-20-10 to make up for the lighter weight

Body Armor

For Time (5 Minute Cap):

100 Jumping Lunges

On the Minute (Starting at 0:00):

5 Double Dumbbell Thrusters

STIMULUS

DESCRIPTION

Today’s body armor primarily focuses on pressing with the lower body

At the top of every minute, you’ll complete 5 double dumbbell thrusters

With whatever time remains in the minute, you’ll complete as many jumping lunges as you can

Your workout will end when you have completed 100 jumping lunges

Count each jump as 1 rep (50 each side)

MOVEMENT VIDEOS

Jumping Lunges: https://www.youtube.com/watch?v=hGNnHlfKbow&feature=youtu.be

Strength

If you have the equipment

Back Squat

Box Squats

On the Minute x 10:

2 Box Squats

All Sets at 50% 1RM Back Squat

Box Height 3″ Below Parallel

STIMULUS

DESCRIPTION

After several weeks of Box Squats just below parallel, we’ll now lower the height to 3 inches below parallel

Over the next few weeks, the height will stay the same and the percentages will increase

Use 50% of your 1RM Back Squat for all 10 sets today

MOVEMENT FOCUS

BOX SQUAT

The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat

We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up

For the stance, we want to take a wider stance than usual to help pin point the posterior chain more

On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down

We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box

The goal is to be explosive as possible on the way up to our standing position

SUBS

Pausing Back Squats (3 Seconds in Bottom)

Metcon

90 Shiny (Time)

21-15-9:

Power Cleans (135/95)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats (135/95)

50 Double Unders After Each Round

SUBS

DOUBLE UNDERS

Reduce Reps

75 Single Unders (1.5x)

1 Minute of Practice

35 Mountain Climbers

30 Box Step-ups
DESCRIPTION

There are 2 parts to this workout, each consisting of a barbell and jump rope movement

After each round on the barbell, you’ll complete 50 double unders

There is no rest between the first couplet and the second

The workout flows as follows:

21 Power Cleans, 50 Double Unders

15 Power Cleans, 50 Double Unders

9 Power Cleans, 50 Double Unders

21 Front Squats, 50 Double Unders

15 Front Squats, 50 Double Unders

9 Front Squats, 50 Double Unders

Your score is the total time it takes you to complete the full workout

We expect this piece to take around 10-16 minutes to complete

BARBELL MOVEMENTS

We’re looking to use one barbell weight for both movements

This should be a moderate weight that allows you to complete 21+ reps unbroken on each movement when fresh

Within the workout, you should be able to complete the front squats within 1-2 sets

DOUBLE UNDERS

Choose a number or variation here that takes around 1 minute to complete

1405, 2020

Thursday

CrossFit Evergreen – CrossFit

https://youtu.be/YKFOQRFpudk

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Metcon

Metcon (Time)

For Time:

1 Mile Run

400m Walking Lunges

1 Mile Run

MODIFICATIONS

400m Walking Lunges:

200 In Place Lunges

200 Step Back Lunges

Run:

2K Row

8 Minutes of Jump Rope

1305, 2020

Wednesday

CrossFit Evergreen – CrossFit

https://youtu.be/5eEI3KCciuQ

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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

1205, 2020

Tuesday

CrossFit Evergreen – CrossFit

https://youtu.be/9vZ5dBIkCO4

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Warm-up

6 Minutes For Quality

100 Meter Run

10 Single Dumbbell Romanian Deadlifts (5 Each Side)

20 Single Dumbbell Bent Over Rows (10 Each Side) Video: https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be

Home WOD

Heldum (Home Version) (Time)

5 Rounds:

400 Meter Run

21 Russian Single Dumbbell Swings

9 Strict Pull-ups

MODIFICATIONS

RUN

500 Meter Row

40 Mountain Climbers

RUSSIAN SINGLE DUMBBELL SWINGS

21 Russian Kettlebell Swings

20 Single Arm Russian Dumbbell Swings (https://www.youtube.com/watch?v=D1Cb5V77DkI&feature=youtu.be)

15 Box Jumps

15 Burpees

STRICT PULL-UPS

18 Odd Object Bent Over Rows (https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be)
DESCRIPTION

This triplet workout resembles the benchmark workout “Helen”

The combination of cardio, simple weightlifting, and strict gymnastics will allow you to maintain intensity as you work through the 5 rounds

We expect this piece to take about 12-20 minutes to complete

RUSSIAN DUMBBELL SWINGS

Holding one head of the dumbbell with both hands, swing the weight like you would in a Russian Kettlebell swing

The movement finishes with your arms parallel to the ground

Choose a moderate weight that allows you to complete this station unbroken each round

Click Here for a demo video

STRICT PULL-UPS

Let’s choose a rep number or variation that allows you to clear this station in right around 1 minute

Body Armor

3 Giant Sets:

9 Double Dumbbell Single Legged Deadlifts (Left)

9 Double Dumbbell Single Legged Deadlifts (Right)

15 Double Dumbbell Stiff-Legged Sumo Deadlifts

21 Dumbbell Weighted Glute Bridges

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

Today’s body armor is focused on the posterior chain

“Giant Sets” mean you’ll work directly from one movement to the next while prioritizing quality over speed

Control the down portion of each movement and squeeze your glutes hard at the top

Choose weights that are challenging, but ones that allow you to complete the set without stopping

You can use the same weights across or increase with each round

MOVEMENT VIDEOS

Double Dumbbell Single Legged Deadlifts: https://www.youtube.com/watch?v=62oWzFCTxXA&feature=youtu.be

Double Dumbbell Stiff-Legged Sumo Deadlifts: https://www.youtube.com/watch?v=2qiaFokOdUU&feature=youtu.be

Dumbbell Weighted Glute Bridges: https://www.youtube.com/watch?v=DLgAPsiZbQ8&feature=youtu.be

Gymnastic Conditioning

Strict Handstand Push-Ups

HSPU with no added assistance from a kip.
On the Minute x 10:

1 Set of Strict Handstand Push-ups

STIMULUS

Repeating this piece from last week – as we look to slightly improve our score

Within each minute, you’ll complete a single set of strict handstand push-ups

While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets

Pick a number from the beginning that you think you can hold throughout

Enter your lowest round number as your score

For Example: If your rounds went 5-5-5-5-5-5-5-5-4-4, your score for the day is 4

SUBS

STRICT HANDSTAND PUSH-UPS

Box Handstand Push-ups

Double Dumbbell Strict Press

Push-ups

Metcon

Heldum (Time)

For Time:

400 Meter Run

21 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

18 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

15 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees

SUBS

RUN

500 Meter Row

400 Meter Ski

1000 Meter Bike Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

300 Meter Air Runner or Trueform

CHEST TO BAR PULL-UPS

Reduce Reps

18-15-12-9-6

15-12-9-6-3

Chin Over Bar Pull-ups

Banded Chest to Bar Pull-ups

Jumping Chest to Bar Pull-ups

Ring Rows
DESCRIPTION

Using all bodyweight for this medium to longer time domain workout

The goal today is to push through larger sets of chest to bar pull-ups while steadily moving forward on the runs and burpees

We expect this piece to take around 15-25 minutes to complete

CHEST TO BAR PULL-UPS

The chest to bar pull-ups is the movement that changes throughout the workout

The reps will decrease by 3 each round, ranging from 21-9

If you have 21+ reps unbroken when fresh, complete the workout as written

If you’re under that number, consider reducing reps or choose a variation from the “”subs”” list

BAR-FACING BURPEES

There is no other barbell movement in the workout, so we’ll set up a bar to complete this station

You can jump up or step up out of the burpees

Jump over the bar by taking off with two feet

STRATEGY

CHEST TO BAR PULL-UPS

The workout is set up in a way that allows you to push through big sets of chest to bars

Look to get outside your comfort zone with each round

This doesn’t mean you have to go unbroken – rather aim to hold on longer that you typically would

The runs and the bar facing burpees give you about 2:30+ of rest from pulling with the upper body

This break allows you to “”reload”” for another big set with 3 less reps overall

RUN + BURPEES

The more confident you are with chest to bars, the more aggressive you can be with these stations

If going unbroken on the pull-ups is a no brainer, the difference maker for you is running and burpee speed

If you know going fast here will negatively effect the pull-ups, slow down your runs and burpees to maximize your ability on the bar

Aerobic Threshold Intervals

On the 0: 30/25 Calorie Row

On the 3: 25/20 Calorie Row

On the 5: 20/15 Calorie Row

On the 7: 30/25 Calorie Row

On the 10: 25/20 Calorie Row

On the 12: 20/15 Calorie Row

On the 14: 30/25 Calorie Row

On the 17: 25/20 Calorie Row

On the 19: 20/15 Calorie Row

STIMULUS

DESCRIPTION

This row conditioning piece consists of three different gears

As the calories decrease, we want our pace to slightly increase

To get the intended stimulus, each row should take roughly the below times:

30/25 Calorie Row: 2:00 or Less (1000/800+ Calories Per Hour)

25/20 Calorie Row : 1:30 or Less (1100/900+ Calories Per Hour)

20/15 Calorie Row : 1:00 or Less (1200/1000+ Calories Per Hour)

Getting the work done within these windows gives you proper rest, which helps you maintain the desired intensities

Adjust calories as needed to complete work within the recommended time windows

SUBS

BIKE (ASSAULT, ECHO, ERG)

27/21 Calorie Bike

21/15 Calorie Bike

15/9 Calorie Bike

SCHWINN BIKE

38/27 Calorie Bike

30/21 Calorie Bike

21/15 Calorie Bike

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