Tuesday
CrossFit Evergreen – CrossFit
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
Monday
CrossFit Evergreen – CrossFit
Warm-up
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Push-up to Down Dog
30 Seconds Slow Air Squats to Medicine Ball
Home WOD
Ceiling Fan (Home Version) (AMRAP – Rounds and Reps)
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders
MODIFICATIONS
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
20 Odd Object Ground to Overhead
SINGLE DUMBBELL OVERHEAD REVERSE LUNGES
20 Jumping Lunges
20 Odd Object Reverse Lunges
20 Bodyweight Reverse Lunges
DOUBLE UNDERS
45 Seconds of Double Under Practice
20 Over-and-Back Dumbbell Hops
40 Line Hops
40 Double Taps
DESCRIPTION
Sets of jump rope separate the single dumbbell movements in today’s workout
Choose a weight for both dumbbell movements that allow you to complete the 20 reps with 1 break
Your score at the end of 15 minutes is total rounds + reps completed
The intended range for scores on this workout is 3+ to 4+ rounds
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
Alternate arms every rep for a total of 10 each side
Both heads of the dumbbell should touch the ground on each rep
You can change hands on the floor or in mid-air
SINGLE DUMBBELL OVERHEAD REVERSE LUNGES
With a single dumbbell locked out overhead, you’ll alternate legs each rep
Switch arms at the 10 rep mark and continue to alternate legs each rep
Body Armor
AMRAP 5:
Single Arm Dumbbell Strict Presses
On the Minute (Starting at 0:00):
6 Hand Release Push-ups
STIMULUS
DESCRIPTION
Today’s body armor is focused on upper body pressing
Every minute on the minute (starting at 0:00), you’ll complete 6 hand release push-ups
With whatever time remains until the top of the next minute, you’ll complete as many reps of a single arm dumbbell strict press as you can
SINGLE ARM DUMBBELL STRICT PRESS
Switch arms every 5 reps on the dumbbell strict press
Choose a weight that you could complete for 20+ reps unbroken when fresh
HAND RELEASE PUSH-UPS
At the bottom of each rep, lift your hands off the ground to stop your momentum before pressing back up
Pick a number that you allows you to clear this station in 15 seconds or less
MOVEMENT VIDEOS
Hand Release Push-ups: https://www.youtube.com/watch?v=Fw6GCmilplk&feature=youtu.be
Strength
If you have the equipment
Front Squat
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Barbell Loaded at 63% 1RM Front Squat
STIMULUS
DESCRIPTION
We’re back to a new iteration of stamina squats after a week of deloading
In this new version, we are:
Increasing our volume per set to 2+4 from 1+3
Extending the work window to 1:30 from 1:00
For this week, we will reset to our starting percentage of 63%
We will grow in percentages in this format over the next 4 weeks
Score is the 63% load you use throughout the 7 sets
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
Metcon
Ceiling Fan (Time)
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)
On the Minute: 5 Wallballs (30/20)
SUBS
DOUBLE UNDERS
Reduce Reps
200 Single Unders
WALLBALLS
7 Reps at Lighter Weight “
DESCRIPTION
The wallballs will interrupt your progress as your try to work through reps on the barbell and jump rope
Every minute on the minute, you’ll complete 5 heavy wallballs
With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders
Pick up wherever you left off following the 5 wallballs
Your score is the total time it takes you to complete the 3 stations
There is a 15 minute time cap on this workout
CLEAN AND JERKS
We’re looking to move a moderate weight clean and jerk in this workout
This should be a load that you can complete for 12+ reps unbroken when fresh
Within the workout, these are likely small sets or quick singles
DOUBLE UNDERS
If you have the capacity to do over 100 double unders unbroken, let’s complete the prescribed numbers
If you’re under that number, consider reducing the reps or choosing a variation that you can complete within 2 minutes when fresh
WALLBALLS
While the wallballs are heavy, they should be performed unbroken at the top of each minute
If you only have a lighter weight available, complete 7 reps on the minute
STRATEGY
GENERAL
The numbers can seem big when looking at this workout on paper, but within the workout we can approach them in more manageable chunks
Completing quick singles on the barbell following the sets of 5 wallballs can help you keep moving forward at all costs
Singles in the first set of clean and jerks can also help you string together bigger sets of double unders
If there is one place you want to go bigger on the barbell, it’s the final set of 21
As you approach the end of the workout, see if you can speed up your barbell cycle time to avoid having to do another set of wallballs
Fast transitions from movement to movement from the beginning can help you save time in the long run
Saturday
CrossFit Evergreen – CrossFit
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Clusters
200 Meter Run
STIMULUS
DESCRIPTION
Kicking off the weekend with a descending rep couplet workout
The big movement on paper is the double dumbbell cluster, also referred to as a squat clean thruster
This is one of the most effective movements out there, as it requires us to work through a very large range of motion
After each round of clusters, you’ll complete a 200 meter run
We expect this workout to take around 15-20 minutes to complete
DOUBLE DUMBBELLS CLUSTERS
In the start of each clean, touch one head of the dumbbell to the ground
Squat clean the weight and drive it overhead with no re-bend of the knees
We’re ideally choosing a moderate set of dumbbells that allows you to complete 10+ reps unbroken when fresh
Understanding that everyone has different weights available at home, there are some other option
Heavier Weight Option: Complete 4-5 Reps Per Round (Reduces Reps From 55 to 40-50)
Lighter Weight Option: Complete 6-8 Reps Per Round (Increase Reps From 55 to 60-80)
Click Here to see a demo of the double dumbbell cluster
Body Armor
3 Giant Sets:
50′ Single Arm Overhead Walking Lunge (Right)
15 Single Arm Deadlifts (Right)
50′ Single Arm Overhead Walking Lunge (Left)
15 Single Arm Deadlifts (Left)
STIMULUS
DESCRIPTION
Working some one sided action in today’s Body Armor piece
The goal here is to move directly from one movement to the next without sacrificing quality of movement
Choose a weight that is challenging, but allows you to complete the 50 feet and 15 deadlifts unbroken
You have the option to increase weight each round or stay the same across
Friday
CrossFit Evergreen – CrossFit
Warm-up
WARMUP
8 Rounds
-20 Seconds Spiderman + Reach Video (https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
-10 Seconds Mountain Climbers Video (https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be)
8 Rounds
20 Seconds Single Unders
10 Seconds Air Squats
Home WOD
Bubbles (AMRAP – Rounds and Reps)
“Bubbles”
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders
MODIFICATIONS
BURPEES:
-10 Regular Burpees
DOUBLE UNDERS:
-Reduce Reps
-30 Seconds of Practice
-25 Double Taps (https://www.youtube.com/watch?v=rvb3aw-019Q&feature=youtu.be)
-50 Line Hops Video(https://www.youtube.com/watch?v=AG3QNJriozI&feature=youtu.be)
DESCRIPTION
-Today’s workout is a variation of a CompTrain workout last completed on 2.4.20
-Over this 12 minute workout, you can expect to complete around 8-12 rounds
-This means rounds will last anywhere between 1:00-1:30
BURPEES
-Chest and thighs make contact with the floor
-Reach full extension at the top with a small clap and some air under the feet
-You can jump up or step up out of the burpee
DOUBLE UNDERS
-The rep number on each round is designed to be very small
-Choose a double under variation or rep number that can ideally be completed unbroken
Body Armor
AMRAP 6:
Max Single Dumbbell Strict Presses
On the Minute: 10 Sit-Ups
STIMULUS
-Within the 6 minute window, complete as many single dumbbell strict presses as possible
-You can alternate hands as you see fit, but we recommend changing every 5-10 reps
-Choose a weight that you are capable of completing 15+ reps unbroken with when fresh
-The sit-ups with halt your progress and give the upper body a needed break every minute
-The sit-ups take place on the (0-1-2-3-4-5)
-Complete all 10 reps before moving back to the dumbbell
-Use an AbMat if you have one and anchor your feet if you don’t
Thursday
CrossFit Evergreen – CrossFit
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
Metcon
Metcon (Time)
3 Rounds:
20/14 Calorie Row
1 Minute Front Plank
20/14 Calorie Row
1 Minute Side Plank (Each Side)
20/14 Calorie Row
1 Minute Superman Hold
MODIFICATIONS
CALORIE ROW
-Any machine equal calories
-400m Run
-60 Mtn Climbers
The isometric core holds are accumulated time – they do not have to be completed unbroken
Metcon (No Measure)
Tabata: (:20s of work/:10s of rest)
8 Rounds (4 minutes) of one movement before moving to the next
-Jump Rope
-Air Squats
-Push-ups
-Lunges
Wednesday
CrossFit Evergreen – CrossFit
Warm-up
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson Video (https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be)
30 Seconds Slow Air Squats
Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
Metcon
Macho Taco (AMRAP – Rounds and Reps)
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (50’s/35’s)
Rest 1 Minute Between Rounds
MODIFICATIONS
DOUBLE UNDERS:
-Reduce Reps
-1 Minute of Practice
-30 Over and Back Dumbbell Hops Video (https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.be)
-60 Line Hops Video (https://www.youtube.com/watch?v=AG3QNJriozI&feature=youtu.be)
DOUBLE DUMBBELL MACHO MAN:
-Single Dumbbell “Macho Man” (3 Reps Each Side) Video (https://www.youtube.com/watch?v=EDus27jZC90&feature=youtu.be)
-Barbell “Macho Man”
-Odd Object “Macho Man”
DESCRIPTION
-3 minutes on and 1 minute off in these quick interval pieces
-After working through the double unders and jumping lunges, you’ll complete max rounds of Double -Dumbbell Macho Man until the 3-minute mark
-Record your total rounds + reps of “Macho Man”
-Your score is the lowest number of rounds + reps of the 5 sets
DOUBLE DUMBBELL MACHO MAN
-1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
-Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
-Only one head of the dumbbell has to touch the ground in the bottom of the power clean
-You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)
DOUBLE UNDERS:
-Choose a double under rep number or variation that allows you to clear this station in under 1 minute
JUMPING LUNGES
-Alternate legs each rep for a total of 10 reps each side
-The back knee should touch the ground at the bottom of each rep
-Jump to full lower body extension between lunges
Strategy
GENERAL
-With only 1 minute of rest between intervals, all out sprints are likely not sustainable
-Aim to move with a purpose that allows you to stay consistent with your scores across the board
-Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go
-Starting under control helps you sustain your efforts for all rounds today
DUMBBELL MACHO MAN
-If there is one “best” place to break up these rounds it’s before the last power clean
-Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks
-Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead
Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts
STIMULUS
-Targeting the back side of the body in this Body Armor piece
-“Giant Sets” mean you’ll move directly from one station to the next without sacrificing quality
-On each movement, focus on controlling the tempo on the eccentric portion
-On the way down in the bent over rows and good mornings
-As the hand move away from the body in the banded pull aparts
-The tempo for the single arm bent over rows is 3 seconds down + fast up
-Choose weights and band tensions that are challenging, but allow you to complete the station unbroken
MOVEMENT VIDEOS
-Single Arm Dumbbell Bent Over Row: (https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be)
-Banded Good Mornings: (https://www.youtube.com/watch?v=qS2PveiBtpM&feature=youtu.be)
-Banded Pull Aparts: (https://www.youtube.com/watch?v=VHRiIjvHJpY&feature=youtu.be)
Row Recovery
Not For Score:
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace + 10 Seconds
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace + 5 Seconds
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace
STIMULUS
DESCRIPTION
-This row recovery piece alternate between 500 meters and 250 meters for 3 rounds (2250 meters total)
-The 500 meter paces are designed to be fairly slow
-The 250 meter paces will get increasing faster over the 3 rounds
-Both these paces are based of your 2k row pace per 500
-For Example: If your last 2k time trial was completed in 8:00 – your pace per 500 was 2:00
-500 Meter Paces Today: 2:20
-250 Meter Paces Today: 2:10 – 2:05 – 2:00
-Use this chart to find your 2k pace per 500 (https://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf)
-If you don’t know your 2k pace per 500 – assign yourself paces for each distance
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