CrossFit Evergreen – CrossFit

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:

Failure.

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

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Metcon

Underground (Time)

For Time:

100 Double Unders, 50 AbMat Sit-ups

25 Kipping Handstand Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Kipping Handstand Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Kipping Handstand Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Kipping Handstand Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Kipping Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:

15/12 Calorie Bike Erg

SUBS

DOUBLE UNDERS

Reduce Reps

Single Unders

150

120

90

60

30

Time Caps

2:00

1:40

1:20

1:00

0:40

KIPPING HANDSTAND PUSH-UPS

Reduce Reps

Box Handstand Push-ups

Double Dumbbell Push Press

BIKE ERG

Equal Calorie Assault Bike or Echo Bike

20/14 Calorie Row or Schwinn Bike

200 Meter Run
DESCRIPTION

Bike calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout

Every 3 minutes [starting at 0:00] you’ll complete 15/12 bike erg calories

With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “”scored portion”” of the workout

This should work out to roughly 1 minute of biking and 2 minutes spent on the double unders, sit-ups, and/or handstand push-ups

After getting off the bike, you’ll pick up wherever you left off in the workout

Bike efforts take place on the [0-3-6-9-12-15-18-21-24-27…]

We’ll cap this workout at 30 minutes

If you hit the cap, put 30:00 as your score and note total completed reps

DOUBLE UNDERS

If you have 100+ unbroken double unders when fresh, look to complete this station as written

If you’re not quite there, see the “”subs”” section for modifications and time caps for each round

KIPPING HANDSTAND PUSH-UPS

Similarly, if you have 25+ kipping handstand push-ups unbroken, look to complete this station at written

If you’re not there yet, you can reduce the reps [Example: 15-12-9-6-3] or choose another modification listed in “”subs””

Strategy

GENERAL

While this looks like a ton of work on paper, the workout is very front loaded

Progress will feel slow initially, but will speed up as the workout moves along

The majority of the work takes place in the first two rounds

Staying laser focused on 1 station at a time can help this descending rep workout feel more manageable

It can be helpful to think of each of these windows as 3-minute AMRAPs instead of a big “”for time”” workout

BIKE ERG

While there is a big payoff for putting out on the bike, this may be the best station to just keep moving forward

This is the simplest movement in the workout other than the sit-ups

Moving at a steady pace will allow you to catch your breath and “”reload”” for the challenging movements that follow, while still getting off the machine in a respectable time

Getting off the bike in 1 minute means you’ll have twice as much time for the scored movements

On the bike erg, cruising around 950/750 calories per hours will get you done in this time frame without smashing you for the other stations

DOUBLE UNDERS, SIT-UPS, KIPPING HANDSTAND PUSH-UPS

The big thing to take into consideration here is how to approach the double unders and handstand push-ups

With a heavily front loaded workout, it’s all about getting through the first 2 rounds efficiently

Break up these movements before you feel like you’re going to hit failure

This allows you to rest less between sets and sustain your pace through the final 3 rounds

Being slightly more conservative in the first 2 rounds can afford you the opportunity to be more aggressive as the reps get smaller

Skill

Metcon (No Measure)

AMRAP 2: Handstand Walk

Rest 30 Seconds

AMRAP 2: Dead Stop Strict Handstand Push-ups

Rest 30 Seconds

AMRAP 2: Handstand Walk

SUBS

HANDSTAND WALK

2 Minutes:

Handstand Walk Practice

Handstand Weight Shifting

Box Shoulder Taps

DEADSTOP STRICT HANDSTAND PUSH-UPS

2 Minutes of Practice

Box Strict Handstand Push-ups

Double Dumbbell Strict Press

Pause For 1 Seconds at Bottom
DESCRIPTION

Starting the day by working both skill and strength on our hands

Within these 2 minute windows, you’ll accumulate as many reps as you can

HANDSTAND WALK

Even if you struggle with handstand walks, today is a great day to spend 2 minutes practicing

Use this piece as an opportunity to get more comfortable with the movement

DEAD STOP STRICT HANDSTAND PUSH-UPS

Dead stop strict handstand push-ups mean you’ll come to a pause at the bottom of each rep

This pause will last just a quick 1 second

It is designed to stop your momentum in order to better develop strength through the full range of motion

If this is a challenging movement, complete it with your feet on a box to reduce the amount of weight you are pressing

Home WOD

Metcon (Time)

For Time, with a 15:00 Time Cap:

100 DU, 50 Sit-Ups, 25 Hand-Release Pushups

80 DU, 40 Sit-Ups, 20 Hand-Release Pushups

60 DU, 30 Sit-Ups, 15 Hand-Release Pushups

40 DU, 20 Sit-Ups, 10 Hand-Release Pushups

20 DU, 10 Sit-Ups, 5 Hand-Release Pushups

*On the 0, and every 3:00 thereafter:

200m Run

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

Lateral hops

Double taps Video

Single Unders

150

120

90

60

30

Time Caps

2:00

1:40

1:20

1:00

0:40

HAND RELEASE PUSH-UPS

Reduce Reps

Standard push-ups

Floor elevated push-ups

RUN

20/14 Calorie Row or Schwinn Bike

40 mountaint climbers

1 minute of Shuttle Runs
DESCRIPTION

The 200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout

Every 3 minutes [starting at 0:00] you’ll complete a 200m run

With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “”scored portion”” of the workout

This should work out to roughly 1 minute of running and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups

After coming back from the run, you’ll pick up wherever you left off in the workout

Run efforts take place on the [0-3-6-9-12-15-18-21-24-27…]

We’ll cap this workout at 30 minutes

If you hit the cap, put 30:00 as your score and note total completed reps

DOUBLE UNDERS

If you have 100+ unbroken double unders when fresh, look to complete this station as written

If you’re not quite there, see the “”subs”” section for modifications and time caps for each round

HAND RELEASE PUSH-UPS

Similarly, if you have 20+ hand release push-ups unbroken, look to complete this station at written

If you’re not there yet, you can reduce the reps [Example: 15-12-9-6-3] or choose another modification listed in “subs”

Body Armor

3 Giant Sets:

7 Bottom Range Dumbbell Bench Press

7 Top Range Dumbbell Bench Press

7 Full Range Dumbbell Bench Press

Rest as needed between.

STIMULUS

DESCRIPTION

Today’s Body Armor focuses on our pressing capacity

With 21 reps per set, we have three ranges of motion

7 reps the extension to halfway

7 reps from halfway to chest contact

7 full range reps

Complete all 21 reps and that is a single set

Rest as needed between sets.

CrossFit Evergreen – CrossFit

“Laziness, doesn’t get a vote.
Frustration, doesn’t get a vote.
Weakness, doesn’t get a vote.
Negativity, doesn’t get a vote.
Only you do.”
– Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

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Strength

Front Squat

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 63%

Set 2: 8 Reps @ 68%

Set 3: 6 Reps @ 73%

Set 4: 4 Reps @ 80%

Set 5: 2 Reps @ 88%

STIMULUS

DESCRIPTION

Also climbing 3% over last week in this Front Squat piece

The reps will decrease as the loading increases in this running clock workout

You’ll start a new set every 3 minutes [0-3-6-9-12]

This format ensures you have adequte rest between efforts

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel

Metcon

Laces Out (AMRAP – Reps)

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)

SUBS

BAR MUSCLE-UPS

Reduce Reps

Jumping Bar Muscle-ups

Banded Bar Muscle-ups

12 Chest to Bar Pull-ups

15 Pull-ups “
DESCRIPTION

Combining gymnastics and weighlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30

BAR MUSCLE-UPS

If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written

If you’re not quite there, consider reducing the reps [3-5] or choose a substitution from the list further down the page

BARBELL MOVEMENTS

Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight

Use a load that you can complete the 9 push presses within 2 sets during the workout

WALLBALLS

Use a weight that you could complete for 30+ reps unbroken when fresh

Men throw to a 10ft. target

Women throw to a 9ft. target

Strategy

GENERAL

With a longer time to work today, it’s all about chipping away at each movement

While you could complete big or unbroken sets with these weights and rep schemes, let’s aim for consistency over the 18 minutes of work

Imagining how you’ll be breaking this up 10-12 minutes into the workout can be helpful in coming up with a plan of attack from round one

The first two movements of each round will likely be more challenging than the last two

Break-up the deadlifts and wallballs in a way that allows you to thrive through the muscle-ups and push presses

See below for break-up options for each movement

BAR MUSCLE-UPS

1 Set: 6

2 Sets: 3-3

3 Sets: 2-2-2

PUSH PRESS

1 Set: 9

2 Sets: 5-4

DEADLIFTS

1 Set: 15

2 Sets: 10-5 or 8-7

3 Sets: 5-5-5 or 6-5-4

WALLBALLS

1 Sets: 21

2 Sets: 12-9

3 Sets: 7-7-7 or 8-7-6

4 Sets: 6-5-5-5″

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

6 Strict Pull-Ups

9 Double Dumbbell Push Presses (50’s/35’s)

15 Double Dumbbell Deadlifts (50’s/35’s)

21 Jumping Air Squats

MODIFICATIONS

STRICT PULL-UPS

Reduce Reps

Jumping pull-ups with a controlled negative.

Banded strict pull-ups

Bent Over Row
DESCRIPTION

Combining gymnastics and weighlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30

STRICT PULL-UPS

If you have over 6 strict pull-ups unbroken when fresh, let’s complete this station as written

If you’re not quite there, consider reducing the reps [3-5] or choose a substitution from the list further down the page

DUMBBELL MOVEMENTS

Pick your dumbbell weight based off the push press, as it is the more challenging of the two at this weight

Use a load that you can complete the 9 push presses within 2 sets during the workout

JUMPING AIR SQUATS

Focus on landing in a good braced position to transition smoothly into the next rep.

Body Armor

Not for Time:

15-13-11-9-7: Double Dumbbell Bent Over Rows

:30s Hollow Hold after each set

STIMULUS

DESCRIPTION

Today’s Body Armor focuses on midline stability and upper body pulling capacity.

We’ll start with the double dumbbell bent over rows, reducing the reps each set.

We then transition after each set of rows to a 30 second hollow hold.

CrossFit Evergreen – CrossFit

“Live life on purpose” – Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

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Metcon

Skiing bowling & some lifts (Time)

10 frame Partner WOD

– frame 1: partner 1. 100m/partner 2 – 150m

-frame 2: Partner 150m/partner 2: 100m

-Frame 3: 100m/150m

– frame 4: 150m/100m

– 5: 100m/150m

– 6: 150m/100m

– 7: 100m/150m

– 8: 150m/100m

– 9: 100m/150m

-10: 150m/100m
Each person will try to hit that distance exactly. Any amount over or under will be added together at the end of the skiing and increased by adding Two 0‘S. Example: if a team has 32m off after 10 frames they will have 3200 total lbs to lift.

– they will then have to do any lift they want and any weight they want to get to that total weight. Both team members will move that much weight.

– time stops when the weight is lifted.

Metcon (Time)

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run
DESCRIPTION

“Mind Eraser” is a CompTrain Benchmark workout last completed of 7.13.19

This simple triplet will build raw work capacity, as the movements are all relatively simple

Choose weights and variations that allow you to complete 8+ rounds today

This works out to a round every 2:30

POWER CLEAN

Choose a light-moderate weight on the barbell that you are able to cycle unbroken for each round

If you’re on the fence about being able to complete this unbroken, go lighter and hold on for all 7 reps

BURPEES

These are standard burpees

Chest and thighs hit the floor in the bottom

You can jump up or step up off the ground

Finish each rep at full extension with a small jump and clap overhead

RUN

The runs must be completed in full to count towards your score

CrossFit Evergreen – CrossFit

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.

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Strength

Back Squat

Back Squat “3-6-12”

3 Reps @ 100% of 10RM Back Squat

6 Reps @ 93% of 10RM Back Squat

12 Reps @ 85% of 10RM Back Squat

STIMULUS

DESCRIPTION

We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets

The percentages are based off your 10RM Back Squat

We completed a 10RM Back Squat test recently on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

Metcon

Red Zone (Time)

21-15-9-15-21:

Hang Power Snatch (75/55)

Thrusters (75/55)
DESCRIPTION

This barbell couplet alternates between a total body pull and a total body press

The weight is designed to be very light

You should be able to complete 30+ reps at each movement when fresh

Use one weight for both barbell movements

The rep scheme goes “down and back” for a total of 138 reps

Choose weights that allow you to complete the work in less than 10 minutes

HANG POWER SNATCH

The hang is defined as anywhere above the knee”

Strategy

GENERAL

If this was a normal 21-15-9 workout, we’d look to start smart on the 21’s to help us thrive through the 15’s and sprint through the final set of 9’s

In this workout, the reps go back up following the set of 9, so that strategy won’t work

In this case, your set of 9 is essentially the “break” of the workout that bridges the gap between the larger sets

Take the full rep number (138) into account when figuring your break-up plan

This will help you sustain your effort as you climb back up in reps on the second half

Even though the weight is light, don’t be afraid to break this up into quick sets with very short breaks (~5 seconds) between

Once you have your plan in place, do you best to stick with it

Consider the following break-up options for each round:

Rounds of 21:

1 Set: 21

2 Sets: 12-9

3 Sets: 7-7-7 or 8-7-6

4 Sets: 6-5-5-5

Rounds of 15:

1 Set: 15

2 Sets: 8-7

3 Sets: 5-5-5 or 6-5-4

Round of 9:

1 Set: 9

2 Sets: 5-4

3 Sets: 3-3-3 or 4-3-2

Home WOD

Metcon (Time)

30-20-10-20-30:

Single Dumbbell Hang Power Snatch (50/35)

Single Dumbbell Thrusters (50/35)

MODIFICATIONS

SINGLE DUMBBELL HANG POWER SNATCH

-Single Arm Dumbbell Russian Swings

-Odd Object Ground to Overhead

SINGLE DUMBBELL THRUSTERS

-Single Dumbbell Goblet Thrusters

-Jumping Squats (2x Reps)

-Odd Object Thrusters
DESCRIPTION

Today’s couplet workout is all about weightlifting, as we alternate between 2 single dumbbell movements

The rep scheme works down from 30-10 and then back up to 30

The workout flows like this:

30 Single Dumbbell Hang Power Snatches

30 Single Dumbbell Thrusters

20 Single Dumbbell Hang Power Snatches

20 Single Dumbbell Thrusters

10 Single Dumbbell Hang Power Snatches

10 Single Dumbbell Thrusters

20 Single Dumbbell Hang Power Snatches

20 Single Dumbbell Thrusters

30 Single Dumbbell Hang Power Snatches

30 Single Dumbbell Thrusters

Within the workout, we’ll alternate arms every 5 reps

Choose one light-moderate dumbbell for both movements based on the movement that is more challenging for you

This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement

Since this workout has fairly high reps [220] with just one piece of equipment, go with a lighter weight if you’re on the fence between two options

You can expect this workout to take between [10-18] minutes to complete

SINGLE DUMBBELL HANG POWER SNATCH

The hang position is defined as anywhere about the knees

After swinging the dumbbell between your legs like a kettlebell, you’ll jump the weight overhead in one fluid motion

You can pause at the shoulders on the way down, but not on the way up

Click Here to see a demo of this movement

Body Armor

3 Giant Sets on each leg:

5 Tempo Bulgarian Split Squats (5s down, 5s up)

10 Regular Bulgarian Split Squats

Rest as needed between sets.

STIMULUS

DESCRIPTION

Today’s Body Armor is focused on building lower leg capacity with a “drop set”

We’ll start with 5 tempo Bulgarian split squats (5s down, 5s up), with loading

Then we’ll complete 10 regular split squats, without a tempo (same side)

After the 15 reps have been completed on the first side, change legs and do the same to finish the first set

CrossFit Evergreen – CrossFit

“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill

The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.

Define what your enthusiasm is. Why you do what you do.
And when the hardship comes, whether it’s today, tomorrow, or next week, remind ourselves of that why. Circumstances do not dictate effort… only we do.

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

500 Meter Ski

15 V-ups

50 DU

100 Flutter Kicks

Metcon (No Measure)

3 Rounds:

1 Minute Front Plank

20 Abmat Sit-ups

10 Romanian Deadlifts

Rest as needed between rounds

Mobility

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

CrossFit Evergreen – CrossFit

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

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Home WOD

Metcon (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Dumbbell Burpees

30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]

2 Rounds:

15 Lateral Dumbbell Burpees

15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]

3 Rounds:

10 Lateral Dumbbell Burpees

10 Single Dumbbell Hang Clean and Jerks (50/35)

MODIFICATIONS

SINGLE DUMBBELL HANG CLEAN AND JERKS

Odd Object Power Clean and Jerks
DESCRIPTION

Each round of todays interval workout includes the same amount of work completed in 3 different iterations

The total amount of work in each 5-minute window is 30 reps at each movement

You’ll work through the listed reps and rest with whatever time remain until the next window

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts

LATERAL DUMBBELL BURPEES

This movement is completed laterally over one dumbbell

The chest and thighs hit the floor in the bottom

You can jump up or step up out of the burpee

The feet should pass over the handle as you jump over the dumbbell

There is no need to stand to full extension on the jump

SINGLE DUMBBELL HANG CLEAN AND JERKS

We’ll use a light-moderate load here, with the emphasis on cycling larger sets

This should be a weight that you could complete for 30+ reps unbroken when fresh

For this workout, we’ll alternate arms every 5 reps

Click Here to see a demo of this movement

Body Armor

AMRAP 5:

5 Tempo Double DB Push Press*

Max Strict Pushups

*Tempo – 5s down, regular speed up.

STIMULUS

DESCRIPTION

Today’s Body Armor focuses on the upper body pressing capacity through a direct interference combination (press + press)

Complete as a regular push press (dip + drive with aggression)

Tempo the negative, or the lowering down to our shoulders, with a 5-count

Following the five reps of the tempo push press, immediately go to the ground for a max set of pushups

Metcon

Hook and Ladder (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)
DESCRIPTION

Each round of todays interval workout includes the same amount of work completed in 3 different iterations

The total amount of work in each 5-minute window is 30 reps at each movement

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts

LATERAL BARBELL BURPEES

This movement is completed laterally over the barbell

The chest and thighs hit the floor in the bottom

You can jump up or step up out of the burpee

The feet should pass over the handle as you jump over the barbell

There is no need to stand to full extension on the jump

POWER CLEAN AND JERKS

We’ll use a lighter load here today with the emphasis on cycling

This should be a weight that you could complete for 25+ reps unbroken when fresh

Strategy

GENERAL

With built in rest between rounds, look to move with a purpose through each station

While the reps looks different in each interval, the overall workload is the same

That being said, aim to keep these 3 scores within 10 seconds of each other

Use your first interval score to guide your efforts in the second and third

LATERAL BARBELL BURPEES

Find a pace for your burpees that supports your plan on the power clean and jerks

If we had to pick, it’s better to slow these down a touch in order to go bigger on the clean and jerks

You’ll always be moving here, so find a steady rhythm and keep breathing

POWER CLEAN AND JERKS

This is the most important movement in the workout, as it is the one we would stop moving on

Grip/time under tension will become an issue, and is a focus point for today… we’re building that capacity

Plan out your breaks ahead of time and try to make them last less than 10 seconds

Consider the following sets in each interval

Set of 30:

1 Set: 30

2 Sets: 15-15 or 20-10

3 Sets: 10-10-10 or 12-10-8

4 Sets: 8-8-7-7

5 Sets: 6-6-6-6-6

Sets of 15:

1 Set: 15

2 Sets: 10-5 or 8-7

3 Sets: 5-5-5 or 6-5-4

Sets of 10:

1 Set: 10

2 Sets: 5-5

3 Sets: 4-3-3

Body Armor

Not For Score:

3 Sets of 9: Strict Press

3 Sets of 7: Push Press

3 Sets of 5: Push Jerk

After Each Set: 15 Second L-Sit on Parallettes

STIMULUS

DESCRIPTION

Today’s Body Armor piece begins with 3 variations of pressing movements paired with a midline movement

Taking the bar out of a rack, choose weights for your presses that allow you to complete each set unbroken

You can increase in weight with each set or stay at the same weight across

After each set (9 times) hold for a 15 second L-Sit

This should be a duration that ideally allows you to hold for unbroken sets

MOVEMENT VIDEOS

L-Sit: https://www.youtube.com/watch?v=kDOjjpwar-s&feature=youtu.be

SUBS

L-SIT

Reduce Time

Hanging L-Sit From Pull-up Bar

Ring L-Sit

30 Second Hollow Hold