CrossFit Evergreen – CrossFit

“Attempt the impossible, in order to improve your work.” – Brian Tracey

Enter certain failure (the impossible), to improve.

At first, that seems a bit ridiculous. Yet, as much of an oxymoron as it seems, by making mistakes, by reaching outside our comfort zone, by truly feeling stupid… we become smarter.

The paradigm shift is to get away from trying things, purely to succeed. And to instead try things, to learn. To grow a sense of curiosity and belief that everything is a chance to grow. Trying things with the intention to learn changes our definition of what a “failure” is. We begin to look at things as opportunities, versus pass/fail assessments.

We recognize that our body adapts to physical stress, but it’s easy to forget that our brain functions the same way. Much like how reaching for the PR snatch feels like an impossibility at the time, we just need to try.

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Warm-up

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

DEMO VIDEO: https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

400 Meter Run

3 Rounds:

4 Strict Pull-ups

8 Alternating Dumbbell Power Snatches (50/35)

12 Jumping Lunges

MODIFICATIONS

RUNNING

30 Shuttle Runs [10 Meters]

STRICT PULL-UPS

Renegade Rows (4 Total)

Dumbbell Rows From Plank Position (4 Each)

Double Dumbbell Bent Over Rows (8)

Single Dumbbell Bent Over Rows (8 Each)

Odd Object Bent Over Rows (8)

DUMBBELL POWER SNATCHES

Odd Object Ground to Overhead
DESCRIPTION

This longer AMRAP workout has a little bit of everything – as it includes cardio, gymnastics, and weightlifting

After completing the 400 meter run, you’ll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run

For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12

Record total rounds and reps completed at the end of 25 minutes

Only count fully completed 400 meter runs towards your score

If you finished the full run, record 400 reps

If you complete partial runs, write the estimated distance in the notes section

For Example:

Let’s say you completed 2 full rounds + a 400 meter run + 4 strict pull-ups

Your final score would be 2+404

STRICT PULL-UPS

Choose a number or variation that can be completed in 1-2 quick sets each round

See further down the page for a list of modifications

DUMBBELL POWER SNATCHES

Alternate arms every rep for a total of 4 each side

This should be a weight that you can complete without breaking

JUMPING LUNGES

Alternate legs each rep for a total of 6 reps each side

The back knee should gently touch the ground at the bottom of each rep

Jump to full lower body extension between lunges

Metcon

If you have the equipment

Quarter Zip (AMRAP – Rounds and Reps)

AMRAP 25:

400 Meter Run

2 Rope Climbs (15′)

6 Sumo Deadlift High Pulls (135/95)

12 Alternating Pistols

SUBS

ALTERNATING PISTOLS

Reduce Reps

1 Minute of Practice

Single Legs Squats to Box or Bench

Weighted Lateral Box Step-ups

ROPE CLIMBS

Reduce Reps

8 Strict Pull-ups

12 Chest to Bar Pull-ups

15 Chin Over Bar Pull-ups

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
DESCRIPTION

This longer AMRAP has a little bit of everything – as it includes cardio, weighlifting, and gymnastics movements

Choose variations and weights that allow you to complete 5+ rounds (1 round every 5 minutes)

SUMO DEADLIFT HIGH PULLS

Looking to cycle a moderate load for the sumo deadlift high pull

This movement finishes with the barbell at collarbone height

Choose a weight that allows you to complete the 6 reps in 1-2 quick sets

ALTERNATING PISTOLS

Alternate legs every rep for a total of 6 each side

Choose a rep number or variation that allows you to clear this station in less than 1 minute

ROPE CLIMBS

Similar to the pistols, we’re also looking to choose a rope climb number or variation that allows you to clear this station in less than 1 minute

STRATEGY

GENERAL

No one movement in this workout will get too fatiguing, as the rep numbers are fairly small

This means this longer workout will mostly come down to skills and conditioning

The more developed you are with your skills, especially with the rope climbs and pistols, the faster you can afford to move

If you know the high skilled movements will be a challenge, slowing down your runs and transition times will be beneficial in helping you develop those skills within this workout

Establish a pace from the beginning that you see yourself being able to sustain throughout

For Example: If your first round takes 4 minutes, look to hold that pace on your way to 6+ rounds at the end of 25 minutes

Complete your first round under control and use that time as your guide for the remainder of the workout

CrossFit Evergreen – CrossFit

“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca

It’s a cliche to say life is short.
Yet, life is plenty long. If that is, we spend it intentionally.

At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in different way. Instead of focusing on doing more, on accomplishing more… *appreciate* more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.

If we can live with both intention and gratitude, life will be plenty long.

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Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

100 Meter Farmers Carry (50’s/35’s)

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

30 AbMat Sit-ups

MODIFICATIONS

FARMERS CARRY

Single Arm Farmers Carry

Odd Object Farmers Carry

DOUBLE DUMBBELL DEADLIFTS

Single Dumbbell Deadlifts

Odd Object Deadlifts
DESCRIPTION

This triplet workout is centered around some “grunt work” style movements performed with a pair of dumbbells

Rotating through an double dumbbell carry, a lower body pull, and midline movement will allow you to keep moving with intensity through the 16 minutes of work

The intended scoring target for this workout is 4+ rounds [1 Round Every 4 Minutes]

FARMERS CARRY

You’ll hold 2 dumbbells for this 100 meters farmers carry

Choose a weight here that allows you to complete the 200 meters unbroken when fresh

DOUBLE DUMBBELL DEADLIFTS

Only one head of each dumbbell has to make contact with the ground in the bottom of each rep

If you chose the right weight for the carry, it will very likely be the right weight for the deadlifts

This should be a load that allows you to complete the 35+ reps unbroken when fresh

Click Here for a demo video of the double dumbbell deadlift (https://www.youtube.com/watch?v=42c4M-qS1-0&feature=youtu.be)

Body Armor

AMRAP 5: Strict Pull-Ups

Every Minute on the Minute: 7 Dumbbell Pushups

STIMULUS

DESCRIPTION

Todays Body Armor will target the upper body through a pull/push combination

The task is max strict pull-ups in five minutes

The catch however is that every minute, to include the start, we complete 7 DB Pushups

The reps are completed with hands on the dumbbells, creating a slight deficit pushup

MODIFICATIONS

STRICT PULL-UPS

Use Band

Rows

DUMBBELL PUSHUPS

Reduce Reps

Remove Dumbbells (regular pushups)

Strength

If you have the equipment

Back Squat

10-Rep Max

STIMULUS

DESCRIPTION

We’ll continue our heavy testing with a 10RM Back Squat

This high rep benchmark will test strength, stamina, and a little conditioning

We recommend taking 2-3 attempts at the 10-Rep Max, as the higher reps can take it’s toll with too many sets

Complete somewhere between 4-6 reps as you build up in weight with your warmup sets

Once the weight is heavy enough, start your working sets of 10, completing a maximum of 3 attempts

Record your heaviest successful set of 10 as your score

Metcon

Sweat Sixteen (AMRAP – Rounds and Reps)

AMRAP 16:

21/15 Calorie Assault Bike

15 Toes to Bar

9 Overhead Squats (165/115)
DESCRIPTION

This triplet workout is a balance of all three modalities: monostructural, gymnastic, and weightlifting

The intended scoring target for this workout is 3+ rounds

TOES TO BAR

Looking for a mid-volume set of reps here

We want to be able to complete this station in no more than 90s at our slowest round

Fast singles is always an option, with consistency across the rounds being a focal point

OVERHEAD SQUATS

We want the heavier barbell today

Stimulus calls for a loading we could complete 15+ unbroken when fresh

Strategy

GENERAL

Pacing is the focus, and it’s best to start with the overhead squats

Based on our capacity on the lift, we can backplan our pacing on the bike and toes to bar

It is very easy to allow our first round to be our fastest, with two movements (TTB + OHS) that can slow dramatically

Thinking ahead, round 3’s breakup strategy should very closely resemble round 1’s

ASSAULT BIKE

This is the pacer of the workout

We push this station relative to our TTB and OHS capacity

In other words, if we are unbroken on both, we then look to push the bike

The reverse is a recipe for a lower score.. push the bike, and excessively break up the TTB and OHS

For the sake of a pace visual, imagine we are completing a ~10:00 Assault Bike max calorie test

TOES TO BAR

The OHS + TTB combination can be deceptive to our grip

We have a “break” coming off the Assault Bike, when thinking between OHS to TTB, but keep that in mind

Consistency is king here, with break up strategies all be valid as long as they are so

Be wary of big sets and big breaks here.. time can disappear

Consider a descending rep scheme so that we have a bit more of a recovery before the heavy OHS

OVERHEAD SQUATS

We again are looking for the heavy lift, which may place us in a “clean and jerk to back rack” setup position

For many, this should be the setup, as the risk/reward of trying to snatch it can be very poor

We don’t need to think much on the setup for a clean at this weight, but with a snatch, we do… keep that in mind

We want to aim for big (if not unbroken each time) sets… resting the extra couple of seconds before is the right move

If mobility allows, a slightly more narrow grip on the barbell can provide a stronger overhead position

CrossFit Evergreen – CrossFit

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting in the actual moment, but when we look back… the real defining moments were the experiences that led up to those big achievements.

The trials, the tribulations… the early mornings and late nights.
The blood, the sweat, the tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
But the fulfillment – the true, ever lasting feeling of satisfaction – comes from the quality of our struggle over every obstacle. The relationships we forged with others through it all.

When we focus on the journey being the ultimate prize, we can truly start to love every step of the way.

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Growing Pains (AMRAP – Rounds and Reps)

With a 20 minute cap do the following ascending workout for rounds and reps:

– 5 bench press

– 5 deadlifts

– 50m (run, ski, bike)

– 10 bench press

– 10 deadlifts

– 100m (run, ski, bike)

Etc.
– lifts in each round go up by 5 reps

– distance in each round goes up by 50m

– you must alternate between run, ski, and bike

– you pick the weights for each lift

– Score: longest run,ski,bike for rds and reps completed beyond that distance. Ex 350 + 25

Home WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Air Squats, 30 Double Unders, 200 Meter Run

20 Air Squats, 30 Double Unders, 200 Meter Run

30 Air Squats, 30 Double Unders, 200 Meter Run

40 Air Squats, 30 Double Unders, 200 Meter Run

50 Air Squats, 30 Double Unders, 200 Meter Run

…

Continue to Add (10) Squats Per Round

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

45 Single Unders

30 Seconds of Practice

15 Over and Back Dumbbells Hops

30 Line Hops

30 Double Taps
DESCRIPTION

This all bodyweight workout will climb by 10 air squats each round

The running and double under reps will stay fixed across the 20 minutes

Choose rep schemes and variations that allow you to get into the round of 60 air squats

We’ll score this piece as rounds + reps

For Example: If you finish the round of 50 air squats and complete 10 air squats into the set of 60 – your score would be 5 rounds + 10 reps

DOUBLE UNDERS

This number is designed to be relatively small

Choose a rep scheme or modification that allows you to clear this station in around 30 seconds each round

RUN

Count only fully completed runs when scoring this workout

When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute

Body Armor

BODY ARMOR

3 Giant Sets:

7 Bottom Range Weighted Squats

7 Top Range Weighted Squats

7 Full Range Weighted Squats

Rest 1:30 between sets.

STIMULUS

Todays Body Armor will target our squat positioning and strength

Weight selection is based on you… start with a single DB, and build if seen fit

Bottom Range Squat: From bottom of squat to parallel

Top Range Squat: From standing to parallel

Full Range Squat: As expected, from standing to bottom of squat to standing

Man on Fire (Time)

For Time:

5 Rounds:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

Then 100 Double Unders

4 Rounds:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

Then 100 Double Unders

3 Rounds:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

Then 100 Double Unders

2 Rounds:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

Then 100 Double Unders

1 Round:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

SUBS

Ring Muscle-ups:

-Reduce Reps

-Strict Banded C2B Pull-ups

-4 Pull-ups

Handstand Push-ups:

-Reduce Reps

-Feet on Box

-Double Dumbbell Push Press

Double Unders:

-Reduce Reps

-150 Single Unders

-2 Minutes of Practice
RING MUSCLE-UPS AND HANDSTAND PUSH-UPS

Choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board

KETTLEBELL SWINGS

The kettlebell swings finish all the way overhead

These should be performed with a moderately heavy weight that allows for unbroken sets

DOUBLE UNDERS

Choose a rep number or variation that you can complete in 2 minutes or less

STRATEGY

“NATE”

The rep numbers on a round of “Nate” are fairly small and manageable on their own

It’s the collective number of reps over the 15 rounds that creates the challenge

However, these shorter rounds allow us to maintain a higher intensity than larger sets would because we’re constantly switching movements

Let’s aim for unbroken sets on the ring muscle-ups and handstand push-ups if possible

KETTLEBELL SWINGS

In order to maintain these unbroken sets of gymnastics, you can take a rest between movements or halfway through the kettlebell swings

The kettlebell swings are the least technical of all 3 movements

Breaking here can help you stay under control for the more technical movements

DOUBLE UNDERS

With 400 total reps, think about how you’ll be breaking these reps up in the last two rounds and approach them like that from the beginning:

1 Set: 100

2 Sets: 50-50 or 60-40

3 Sets: 40-30-30

4 Sets: 25-25-25-25

5 Sets: 20-20-20-20-20

CrossFit Evergreen – CrossFit

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

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Home WOD

Metcon (Time)

30-20-10:

Alternating Dumbbell Power Snatches (50/35)

Push-ups

Directly Into…

10-20-30:

Alternating Dumbbell Hang Clean and Jerks (50/35)

Burpees

MODIFICATIONS

ALTERNATING DUMBBELL POWER SNATCHES

Odd Object Ground to Overhead

ALTERNATING DUMBBELL HANG CLEAN AND JERKS

Odd Object Clean and Jerk
DESCRIPTION

We’ll work through back-to-back couplet workouts that combine a dumbbell movement with a “floor” movement

You’ll start off by completing all the reps of power snatches and push-ups in part 1 before advancing to part 2

There is no rest between part 1 and 2 – you’ll move directly from one to the next

Your score is the total time it takes to complete the 240 reps

The intended time range for this workout is between 14-24 minutes

ALTERNATING DUMBBELL POWER SNATCHES

Alternate hands each rep for a total of 15-10-5 each side

Both heads of the bell should make contact with the floor

Choose a weight for both dumbbell movements that you can complete for 30+ reps unbroken when fresh

You can also adjust the reps as needed [21-15-9, 15-12-9…]

ALTERNATING DUMBBELL HANG CLEAN AND JERKS

You’ll also switch hands every rep on the hang clean and jerks

For the hang clean, swing the bell between the legs like a kettlebell swing

For the jerk, you can push press or push jerk the weight overhead

PUSH-UPS

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

If you’re not quite there, consider reducing the reps or choosing a modification

Completing this station as 21-15-9 reduces the reps from 60 to 45

BURPEES

The burpees today are standard burpees

The chest and thighs make contact with the ground in the bottom

You can jump or step up off the floor

Finish the movement at full extension with some air under the feet and a clap overhead

Body Armor

AMRAP 5:

1 Curl + 1 Strict Press (left arm, then right)

1 Curl + 2 Strict Presses (left arm, then right)

1 Curl + 3 Strict Presses (left arm, then right)

Continue to add (1) strict press.

STIMULUS

DESCRIPTION

Todays Body Armor will target the biceps and shoulders

The “set” is completed on a single side before transitioning

Complete 1 curl, and 1 press on the left side, and then the same for right

Next we’ll complete 1 curl and *2* strict presses on the left side, and then same for the right

Continuing on for five minutes

Each time we complete the left and right side, that completes a single round

Strength

If you have the equipment

Back Squat

On the Minute x 10:

2 Box Squats

All Sets at 65% 1RM Back Squat

Box Height 3″ Below Parallel

STIMULUS

DESCRIPTION

Week 4 of 4 in this progression, as we increase our load over last week

Use 65% 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

Opposite Day (Time)

30-20-10:

Power Snatches (95/65)

Box Jump Overs (24/20)

Directly Into…

10-20-30:

Power Clean and Jerk (95/65)

Lateral Barbell Burpees
DESCRIPTION

We’ll work through back-to-back couplet workouts that combine an Olympic lift with a “jumping” bodyweight movement

You’ll start off by completing all the reps of power snatches and box jump overs in part 1 before advancing to part 2

There is no rest between part 1 and 2 – you’ll move directly from one to the next

The format of the workout is designed to allow you to keep moving forward even as volume accumulates – as the barbell and jumping movements get less complex in part 2

The intended time range for this workout is between 14-24 minutes

BARBELL MOVEMENTS

Choose your barbell weight based off the more challenging movement – the power snatch

This should be a lighter load that you are capable of cycling for 21+ reps unbroken when fresh

LATERAL BARBELL BURPEES

You can jump up or step up out of the burpees

Take off with two feet when jumping over the bar

You do not have to stand to full extension on the jump

BOX JUMP OVERS

Just like on the burpees, you do not have to stay to full extension on the box

You can face the box or perform these laterally

Jump up to the box to perform this movement as prescribed

Strategy

GENERAL

In each of these couplet workouts, there is one movement you’ll need to break up and one movement you’ll need to stay moving on

Although the weight on the barbell is relatively light, the reps are high

In total, we have 120 barbell reps

Take that total number into consideration when planning your break up strategy

Chip away at these barbell reps and try to keep your rest between sets to 10 seconds or less

The goal is to find a steady pace on your “”jumping”” movement that supports your strategy on the barbell

Consider the following options for each set on the barbell:

Set of 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’s

6 Sets: 5’s

Set of 20:

2 Sets: 10-10

3 Sets: 8-7-5

4 Sets: 5’s

5 Sets: 4’s

Set of 10:

2 Sets: 5-5

3 Sets: 4-3-3

4 Sets: 3-3-2-2

CrossFit Evergreen – CrossFit

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw it’s curveballs. It’s illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North.

The wind does not tell us where to go. Only we do.

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Metcon

Metcon (No Measure)

EMOM 30 Minutes (:40 seconds on / :20 seconds off)

Minute 1: Burpees

Minute 2: Barbell Good Mornings

Minute 3: Pistols (Sub Air Squats)

Minute 4: Kettlebell Swings

Minute 5: Hollow Rock Hold

MOVEMENT VIDEO

Hollow Rock Hold

https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be
Let’s work to keep a steady heart rate throughout the entire workout

Each minute we will work for :40 seconds, rest for the remainder of the minute :20

Kettlebell swings are American style, finishing with the kettlebell directly overhead

* choose a weight for the kettlbells that allows your to hold on to the kettlbell for the entire :40 seconds

Mobility

Upper Body

1. Puppy Pose: 1 Minute

https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be

2. Shoulder to Floor: 1 Minute Each Side

https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be

3. Wrist Stretches: 1 Minute

https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be

Lower Body

1. Couch Stretch: 2 Minutes Each Side

https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be

2. Pigeon Pose: 2 Minutes Each Side

https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be

3. Butterfly: 90 Seconds

https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be

4. Pike: 1 Minute

https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be

5. Straddle: 1 Minute

https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be

6. Kneeling Split: 1 Minute

https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be

CrossFit Evergreen – CrossFit

“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.

Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.

It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?

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Metcon (Time)

For Time:

50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press in Time Remaining

MODIFICATIONS

DEVIL’S PRESS

Single Arm Alternating Devil’s Press

Odd Object Devil’s Press

DOUBLE UNDERS

15 Over and Back Dumbbells Hops

35 Line Hops

35 Double Taps
DESCRIPTION

This workout consists of 4 short and fast intervals

The first three intervals last for 2 minutes, with the final lasting 3 minutes

There is 2 minutes of rest between intervals

After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time

Your workout will continue until you have finished 50 total Devil’s Press

As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

Record the total time (including rest) it takes to complete the 50 reps

If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

DEVIL’S 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

Choose a moderate weight that allows you to complete 10+ reps within each interval

DOUBLE UNDERS & LATERAL DUMBBELL BURPEES

These two stations combined are designed to take under 45 seconds to complete, giving you plenty of time to accumulate dumbbell reps

Adjust numbers or variations as needed to accomplish this

You can jump up or step up out of the burpee

The feet should pass over the handle of the dumbbell

There is no need to stand to full extension when jumping over the handle

Body Armor

AMRAP 7:

7 Close Grip Pushups

7 Wide Grip Pushups

7 Hand-Release Pushups

30 Banded Pull-Aparts

STIMULUS

DESCRIPTION

Todays Body Armor will target the shoulders

We have three variations of pushups that lead into a single set of “pulling”

Aim here is not to match the numbers, but the unique demand of the type of pushup

Close Grip: Hands spaces collar-bone apart

Wide Grip: Hand spaced ~6 inches outside regular hand placement

Hand-Release: Hands come off ground at bottom

Body Armor

If you have the equipment

Metcon (No Measure)

Ascending Ladder For 6 Minutes:

2 Strict Ring Dips

:10 Second L-Sit Hold

4 Strict Ring Dips

:10 Second L-Sit Hold

6 Strict Ring Dips

:10 Second L-Sit Hold

…

Add (2) Strict Ring Dips Per Round

SUBS

RING DIPS

Reduce Reps

Banded Ring Dips

Bar Dips

2x Deficit Push-ups (Hands on Plates)

3x Regular Push-ups

L-SIT

Reduce Time

L-Sit Hanging From Pull-up Bar (Allows Feet to Drop More)

Hollow Hold
DESCRIPTION

Today’s Body Armor piece will train our midline and upper body push

Between each set of strict ring dips, you’ll complete a short :10 second L-Sit on parallettes

Your score today is total number of strict ring dips completed at the end of 6 minutes

This is a high interference piece that will tax your upper body lockout, so break up the strict ring dips as needed

RING DIPS

If you have 15+ unbroken strict ring dips, we recommend competing this piece as written

If you’re not quite there, you can reduce reps (climb by 1 each round) or choose another variation from “subs”

The range of motion here is:

Elbows fully locked at the top

Shoulder below the elbow in the bottom

L-SIT

Choose a time or a variation that allows you to complete this station unbroken