CrossFit Evergreen – CrossFit

“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.

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Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)

MODIFICATIONS

DOUBLE UNDERS

Double Taps (Equal Reps)

Line Hops (Equal Reps)

Over-and-Back Dumbbell Hops (1/2 Reps)

RUN

2k Row
DESCRIPTION

Today’s medium-long AMRAP 18 begins with a “buy-in” 1 mile run

The run only happens one time at the start of the workout

With whatever time remains in the workout following the run, you’ll complete as many rounds as you can of double unders, air squats, and dumbbell plank rows

Your score will be the total number of rounds and reps of those 3 stations

You can expect the mile run to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout

DOUBLE UNDERS

Choose a rep number or variation that allows you to complete this station in right around 1 minute

DUMBBELL PLANK ROWS

From a push-up plank position with hands gripping dumbbells, you’ll alternate rowing 1 dumbbell up to your chest

We’ll complete a total of 20 reps, or 10 each side

At the top, ensure the dumbbell makes contact with the body before lowering the weight back down

Choose a dumbbell weight that you are capable of completing for 20+ reps unbroken when fresh

Click Here to see a video of this movement

Body Armor

3 Giant Sets:

7 Lower Range Bent Over Rows (single DB)

7 Upper Range Bent Over Rows

7 Full Range Bent Over Rows

Complete left arm, then right, for a single round.

Rest as needed between sets.

STIMULUS

DESCRIPTION

Today’s Body Armor focuses on our pulling capacity

With 21 reps per set on each arm, 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 on one arm, change sides, and that is a single set

Rest as needed between sets.

Gymnastic Conditioning

If you have the equipment

Metcon (Time)

21-18-15-12-9: (10 Min Cap)

Kettlebell Swings (53/35)

Kipping Handstand Push-ups

SUBS

HANDSTAND PUSH-UPS

Reduce Reps

Box Handstand Push-ups

HANDSTAND WALK

1 Minute of Practice

30 Seconds Handstand Weight Shifting

30 Seconds Box Shoulder Taps
DESCRIPTION

This conditioning piece will challenge your handstand walking skill under upper body fatigue

After completing each round of swings and handstand push-ups, you’ll complete a 50′ handstand walk

You will handstand walk after your last handstand push-up, not after the kettlebell swings as well

There are a total of 5 handstand walks

Your score is the total time it takes to finish the 5 rounds

KETTLEBELL SWINGS

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

These reps finish all the way overhead

HANDSTAND PUSH-UPS

If you have over 30 kipping handstand push-ups unbroken when fresh, let’s complete this workout as written

If you’re not quite there, consider reducing the reps or choose a variation from “subs”

There are 75 total reps in the workout

Common volume modifications are:

18-15-12-9-6 [60 Reps]

15-12-9-6-3 [45 Reps]

10-8-6-4-2 [30 Reps]

HANDSTAND WALK

Choose a distance that takes 1 minute or less to complete

Metcon

Hot Route (Time)

For Time: (25 Min Cap)

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

50′ Single Dumbbell Overhead Walking Lunge (Left)

50′ Single Dumbbell Overhead Walking Lunge (Right)

30 Alternating Pistols

10 Devil’s Press (50’s/35’s)

MOVEMENT VIDEOS

Devil’s Press: https://www.youtube.com/watch?v=rUp_LwREipA&feature=youtu.be

SUBS

1 MILE RUN

2k Row

4k Bike Erg

1,600 Meter Ski Erg

100/75 Calorie Assault or Echo Bike

160/115 Calorie Schwinn Bike

1200 Meter Air Runner or Trueform

PISTOLS

Reduce Reps

90 Seconds of Practice

Single Leg Squats to Box or Bench

DEVIL’S PRESS

Reduce Weight
DESCRIPTION

Todays workout begins with a buy-in 1 mile run, the simplest movement of the 4

Once you finish the run, you’ll immediately transition to the 3 round triplet

Your score is the total time it takes you to complete the 1 mile run + 3 rounds of work

Choose weights and variations that allow you to complete this workout in less than 25 minutes

RUN

The buy-in run will only happen once at the beginning of the workout

You will not return to the run after you complete the full mile

Choose a distance that takes you less than 9 minutes to complete

SINGLE DUMBBELL OVERHEAD WALKING LUNGE

You’ll lock out 1 dumbbell overhead for this walking lunge

Complete 50 feet on one arm before switching to the other

This should be a challenging weight that allows you to complete these 50 foot segments with 1 break

Make sure the back knee kisses the floor and the lower body reaches full extension between steps

DEVIL’S PRESS

The devil’s press is a combination of a dumbbell burpee and a double dumbbell snatch

The chest should make contact with the floor between the dumbbells on each rep

You’ll swing the bells overhead without pausing at the shoulders

This is meant to be a very challenging weight for this movement

Choose a load that allows you to clear this station in 1:30-2:00 minutes (1 Rep Every 12-17 Seconds)

Strategy

RUN

With challenging work ahead of you after the buy-in run, let’s move with intelligent intensity here

Imagine you’re going out for a 2-3 mile run instead of a 1 mile run

This smart pace will set you up nicely to keeping moving on the heavy and high skill movements that take place inside the gym

LUNGES & PISTOLS

Let’s balance out these two movements that challenge our balance and lower body pressing

The movement order incentivizes you to work through larger distances on the lunges

With the pistols, you can adjust your cycle time to keep moving forward at a steady pace

Unlike the pistols, when you stop on the lunges, it’s a lot harder to get started up again

See if you can complete the 50’ lunge on each side in 1-2 sets

Move at a pace on the pistols that allows you to thrive through the heavier devil’s presses that follow

DEVIL’S PRESS

The devil’s press will be a steady grind, but the more effort you put into this movement, the easier it gets

Pacing out your pistols correctly will help you attack this station

Focus, power, and good positioning will do more for you than speed on this station

Take these 1 rep at a time, giving your full effort to each (capitalize on momentum)

CrossFit Evergreen – CrossFit

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.

The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.

The one person that will stop of us from doing what we want to do, looks back at us in the mirror.
It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.

It’s you versus you.

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Home WOD

Metcon (2 Rounds for reps)

AMRAP 7:

4 Strict Pull-ups

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups

MODIFICATIONS

STRICT PULL-UPS

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)

DUMBBELL STEP BACK LUNGES

Single Dumbbell (For Both Parts)

Odd Object Step Back Lunges

Jumping Lunges

ABMAT SIT-UPS

Sit-ups with Feet Anchored
DESCRIPTION

This two part workout features gymnastics and weightlifting components

The reps stay the same in the second AMRAP 7, but the step back lunge weight will decrease

This 50% drop in weight is designed to allow you to complete a similar amount of work despite the fatigue

Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts

Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP

STRICT PULL-UPS

If you have 12+ strict pull-ups unbroken when fresh, let’s look to complete this station as written

If you’re not quite there, consider reducing reps or choose a modification from further down the page

DUMBBELL STEP BACK LUNGES

There are two kinds of lunges in today’s workout:

1st 7 Minutes: Double Dumbbell Step Back Lunges

2nd 7 Minutes: Single Dumbbell Step Back Lunges

The weight for both types of lunges should be something that allows you to complete the 8 reps unbroken each round

You’ll complete 8 total reps or 4 each side, alternating legs every rep

You can hold the dumbbells wherever is most comfortable for you during this movement (hang, shoulders, etc…)

The back knee should touch the ground and the lower body should reach full extension before changing sides

PUSH-UPS

If you have over 20 good push-ups unbroken when fresh, let’s look to complete this station as written

If you’re not quite there, consider reducing reps or choose a modification from further down the page

ABMAT SIT-UPS

If you don’t have an AbMat available, anchor your feet under dumbbells or a couch

Body Armor

4 Giant Sets:

:30s Max Strict Toes to Bar

:30s Max Dumbbell Bench Press

:30s Max Strict Toes to Bar

Rest 1:30

STIMULUS

DESCRIPTION

Today’s Body Armor focuses on the midline and pressing capacity

We’ll start with :30s for max reps toes to bar

Transition into :30s of max dumbbell bench press reps

Return back to the bar for a final :30s of toes to bar

This equates to 1:30 on, 1:30 off, for 4 sets

Strength

If you have the equipment

Front Squat

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 60% of 1RM Front Squat

Set 2: 8 Reps @ 65% of 1RM Front Squat

Set 3: 6 Reps @ 70% of 1RM Front Squat

Set 4: 4 Reps @ 77% of 1RM Front Squat

Set 5: 2 Reps @ 85% of 1RM Front Squat

STIMULUS

DESCRIPTION

The reps will decrease as the loading increases in this running clock front squat piece

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

This format ensures you have adequate rest between efforts

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

Metcon

7-on-7 (2 Rounds for reps)

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (185/135)

12/9 Calorie Bike Erg

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (155/105)

12/9 Calorie Bike Erg

16 Toes to Bar

SUBS

BAR MUSCLE-UPS

Reduce Reps

Jumping Bar Muscle-ups

Banded Bar Muscle-ups

8 Chest to Bar Pull-ups

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist

Toes Raises Video

BIKE ERG

Equal Calorie Assault Bike, Echo Bike, Row, or Ski Erg

20/15 Calorie Schwinn Bike

200 Meter Run

150 Meter Air Runner or Trueform
DESCRIPTION

This two part workout features gymnastics, weightlifting, and cardio components

The reps stay the same in the second AMRAP 7, but the weight on the front squat decreases

This drop in weight is designed to allow you to complete a similar amount of work despite fatigue

Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts

Choose weights and variations that will allow you to complete 2+ rounds in each AMRAP

FRONT SQUATS

Both weights used today are meant to be on the moderate side

These should be challenging loads that you can complete in 1-2 sets

The barbell will be taken from the ground

You are allowed to squat clean the first rep

Change out your weights during the 3 minutes of rest between rounds

BAR MUSCLE-UPS

Choose a rep number or variation that allows you to clear this station in 45 seconds or less

See further down the page for “subs”

TOES TO BAR

If you have 21+ toes to bar unbroken when fresh, look to complete this station as written

If you’re not quite there, consider reducing reps or choose another variation from “subs”

Strategy

GENERAL

With higher skill gymnastics and a challenging barbell load, look to chip away at manageable sets

The middle two movements will be leg dominant, while the movements on the outside will challenge your grip and midline

That being said, quick sets with quick breaks will likely be most effective in this high interference piece

Look to stay fairly consistent across these two 7-minute efforts

See below for options on how to break up each movement into quick sets

BAR MUSCLE-UPS

1 Set: 4

2 Sets: 2-2

3 Sets: 2-1-1

FRONT SQUATS

1 Set: 8

2 Sets: 4-4

TOES TO BAR

1 Set: 16

2 Sets: 8-8

3 Sets: 6-5-5

4 Set: 4-4-4-4

5 Sets: 4-3-3-3-3

CrossFit Evergreen – CrossFit

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Beach Body Catch Up WOD (Time)

Buy-in: Sally-Up (push ups)

Then 5 rounds of:

– 10 roll outs

– 10 bench press 95/65, 135/95/, 155/105, 195/135, 225/155

– 10 two handed db overhead tricep extension 60/40, 65/45, 70/50, 75/55, 80/60

– 10 db biceps burners (regular curl, hammer curl, reverse curl) 10/5, 15/10, 20/15, 25/20, 30/25

– 10 cal ski erg/Echo bike (arms only)
– reps do not have to be unbroken

– HOWEVER, biceps burners are supposed to be done back to back – superset

– alternate from ski erg to Echo bike

CrossFit Evergreen – CrossFit

“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris

It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present is ironically the most challenging of the three.

Depression is when we dwell on the past. Anxiety is the fear of the future. And neither lead to happiness.

Happiness is not something we find in the past, and it’s definitely not something we postpone for the future. It is something we design for the present.

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Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches(50/35)

40 Double-Unders

20 Burpees

40 Double-Unders

MODIFICATIONS

SINGLE ARM DUMBBELL SNATCHES

Odd Object Ground to Overhead

DOUBLE UNDERS

Practice Time Caps

Double Taps [Equal Reps]

Line Hops [Equal Reps]

Over-and-Back Dumbbell Hops [1/2 Reps]
DESCRIPTION

This 15-minute workout features a single dumbbell weightlifting movement and two bodyweight movements

The intended scoring range for this workout is between 3-5 rounds

This works out to a round every 3-5 minutes

SINGLE ARM DUMBBELL POWER SNATCHES

Alternate arms each rep for a total of 10 each side

This should be a load that allows you to complete 25+ reps unbroken when fresh

Both heads of the dumbbell should touch between in the feet in the bottom of every rep

DOUBLE UNDERS

Choose a rep number or variation that allows you to clear this station in 45 seconds or less

See further down the page for a list of subs

BURPEES

The burpees in todays workout are standard burpees

The chest and thighs touch the floor in the bottom

You can jump up or step up off the floor

Jump to full extension with a small clap overhead and some air under the feet at the top”

Metcon

If you have the equipment

Cookie Monster (AMRAP – Rounds and Reps)

AMRAP 15:

20 Power Snatches (95/65)

40 Double Unders

20 Burpees

40 Double Unders

SUBS

DOUBLE UNDERS

Reduce Reps

60 Single Unders

40 Seconds of Practice

40 Double Taps
DESCRIPTION

This 15-minute workout features a light weightlifting movement and two bodyweight movements

The intended scoring range for this workout is between 3-5 rounds

POWER SNATCHES

This should be a load that allows you to complete 21+ reps unbroken when fresh

DOUBLE UNDERS

Choose a rep number or variation that allows you to clear this station in 45 seconds or less

See further down the page for a list of subs

BURPEES

The burpees in todays workout are standard burpees

The chest and thighs touch the floor in the bottom

You can jump up or step up off the floor

Jump to full extension with a small clap overhead and some air under the feet at the top”

GENERAL

One method that can work well on workouts like this is having a time goal per round

We can use the intended scoring range of 3-5 rounds as a guide for this strategy

We’ll split the difference and use a 4 round goal as an example

If the goal is to get 4 rounds, you’ll have to complete one round every 3:45

This means you’ll look to average just under 1 minute per station

Your targets on the clock to finish each round would be [3:45-7:30-11:15-15:00]

Having these targets can help you gauge how quickly to move

You can then break down the goal round time further into rough movement times:

20 Power Snatches: 1:00

40 Double Unders: 0:45

20 Burpees: 1:15

40 Double Unders: 0:45

When you begin with the end goal in mind, you can then work backwards to figure out what you’ll have to do to get there

Decide where you want to finish before the workout starts and then calculate what speed is necessary to accomplish that

POWER SNATCHES & DOUBLE UNDERS

If you see yourself breaking these at some point, do so from the beginning

A quick, planned break at the halfway point can help you stay moving consistently for 15 minutes

BURPEES

Move at a steady pace through your burpees and try to keep a rhythm to your breathing

Body Armor

Home and Gym Workout

Metcon (No Measure)

3 Giant Sets:

Max Strict Pull-ups

Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds

STIMULUS

DESCRIPTION

Todays Body Armor will target our strict upper body pressing and pulling

“Giant Sets” mean you’ll move directly from your max set of strict pull-ups into your max set of alternating strict presses

Rest 2 minutes following the strict presses

STRICT PULL-UPS

Choose a variation that allows you to complete at least 7 reps each round

With this being a max set, you can dead hang as needed between reps

Once the hands come off the bar or when you have to use the hips for assistance, the set is over

ALTERNATING DUMBBELL STRICT PRESSES

You’ll hold two dumbbells in the front rack for this movement

Press one bell overhead while the other remains in the front rack

You can press the opposite bell overhead when the other bell returns to the front rack

Choose a set of weights that allows you to complete at least 7 reps each side

CrossFit Evergreen – CrossFit

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

In a world where opinions flow so freely, the discussions run deep and far on what we “should” be doing in our lives. Yet with such (healthy) discussion and debate, we can find drama, confusion, and blurred lines. And in that, we paralyze ourselves to actually doing… anything. It starts, and ends, as purely a discussion.

Marcus Aurelius urges us to contemplate less, and act more. To let actions be our loudest statement. To be the change we want to see in this world, rather than to argue for it.

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Metcon

30 Minute Time Trial (Distance)

30 Minutes on any one machine or running for max distance

Core Conditioning

5 Rounds: (20 Minutes)

Min 1: 10 V-ups

Min 2: 30 Second Front Plank Hold

Min 3: 15 Crunches

Min 4: 15 Second Hollow Body Hold

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

STRICT CINDY

1 round of “Strict Cindy” is: 5 Strict Pull-ups 10 Push-ups, and 15 Air Squats

With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken

To make sure we have enough time for the dumbbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)

This gives you at least 30 seconds to work through dumbbell reps

Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges

3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”

You can even reduce rounds and complete 1 round of “Strict Cindy” instead of 2

DUMBBELL MOVEMENTS

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

STRICT CINDY

1 round of “Strict Cindy” is:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken

To make sure we have enough time for the barbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)

This gives you at least 30 seconds to work through barbell reps

Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges

3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”

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

21-18-15-12-9-6-3:

Double Dumbbell Floor Presses

Single Dumbbell Overhead Tricep Extensions

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