Tuesday
CrossFit Evergreen – CrossFit
Home WOD
Begin with Radar, and finish with Body Armor.
Warm-up
WARMUP
*30 Seconds Active Spidermans Video:(https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
*30 Seconds Shuttle Runs
*30 Seconds Mountain Climbers Video:(https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be)
*30 Seconds Shuttle Runs
*30 Seconds Frog Hops Video:(https://www.youtube.com/watch?v=VoIEWe3UfCY)
*30 Seconds Shuttle Runs
*30 Seconds Push-up to Down Dog Video:(https://www.youtube.com/watch?v=hPhA5b-P34Y)
*30 Seconds Shuttle Runs
*30 Seconds Air Squats
*30 Seconds Shuttle Runs
*30 Seconds Slow Burpees
Home Radar (Time)
For Time:
400 Meter Run
9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
800 Meter Run
15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
400 Meter Run
MODIFICATIONS
400 METER RUNS:
-500 Meter Row
-30 x 10 Meter Shuttle Runs
-35 Box Jumps
-35 Tuck Jumps ( knees above hip crease)
800 METER RUNS:
-1,000 Meter Row
-60 x 10 Meter Shuttle Runs
-50 Box Jumps
-50 Tuck Jumps (knees above hip crease)
DOUBLE DUMBBELL DEADLIFTS:
-Single Dumbbell Deadlifts (15-12-9 Each Side) Video: (https://www.youtube.com/watch?v=S40eu8aKP18&feature=youtu.be)
-Odd Object Deadlifts
DESCRIPTION
-Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout
-The flow of the workout goes as follows:
*400 Meter Run
*9 Double Dumbbell Deadlifts
*9 Lateral Dumbbell Burpees
*12 Double Dumbbell Deadlifts
*12 Lateral Dumbbell Burpees
*15 Double Dumbbell Deadlifts
*15 Lateral Dumbbell Burpees
*800 Meter Run
*15 Double Dumbbell Deadlifts
*15 Lateral Dumbbell Burpees
*12 Double Dumbbell Deadlifts
*12 Lateral Dumbbell Burpees
*9 Double Dumbbell Deadlifts
*9 Lateral Dumbbell Burpees
*400 Meter Run
-We expect this piece to take around 15-22 minutes to complete
DOUBLE DUMBBELL DEADLIFT
-Hold two dumbbells on the outside of the body with a narrow stance
-Only one head of the bell has to make contact with the floor outside the foot
LATERAL DUMBBELL BURPEES
-You can jump up or step up out of the burpee
-Jump over the handle of 1 dumbbell with two feet
-There is no need to stand to full extension when jumping over the dumbbell
RUNS
-If you’re choosing a sub for the runs, consider the following recommendations:
-400 Meter Run + Subs: Designed to take less than 2:30 to complete
-800 Meter Run + Subs: Designed to take less than 5:00 to complete
Body Armor
Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench Press
Minute 2: Max Hollow Rocks
STIMULUS
-Rotating between an upper body push and midline movement in today’s Body Armor
-Within each minute, complete as many reps as possible
-The upper body gets a rest on the hollow rocks and the core gets a little rest on the bench press
-With that in mind, let’s try to move for as much of each minute as possible
ALTERNATING DUMBBELL BENCH PRESS
-Alternate arms each rep for this station
-Wait for one dumbbell to fully lock out at the top before switching to the other
-Choose a challenging weight, but one that allows you to move for most of the minute
HOLLOW ROCKS
-We’ll count 1 rep as rocking “back and forth”
-If this is too challenging of a movement, complete one of the following:
*Hollow Hold
*Front Plank
MOVEMENT VIDEOS
-Alternating Dumbbell Bench Press: (https://www.youtube.com/watch?v=XJsrsTF-oTE&feature=youtu.be)
-Hollow Rocks: (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be)
-Hollow Hold: (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
Strength
If you have the equipment
Strict HSPU Biathalon (Time)
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike
Every Additional Break: 10/7 Calorie Assault Bike
SUBS
STRICT HANDSTAND PUSH-UPS:
-Reduce Reps
-21-15-9
-15-10-5
-Box Handstand Push-ups Video:(https://www.youtube.com/watch?v=vw-cibYJIJg&feature=youtu.be)
-Double Dumbbell Strict Press
ASSAULT BIKE:
-Equal Calorie Echo Bike, Bike Erg, or Ski Erg
-35/25 Calorie Row
-40/30 Calorie Schwinn Bike
-400 Meter Run
DESCRIPTION
-We’ll alternate between strict handstand push-ups and bike calories in this biathlon style workout
-Any break of the strict handstand push-ups prior to the prescribed number of reps will result in an additional 10/7 Calorie Assault Bike penalty
-Your score is the total time, including penalties, it takes to complete the listed work
-There is a 20 minute time cap for this workout
STRICT HANDSTAND PUSH-UPS
-If you have over 20 strict handstand push-ups unbroken when fresh, try to complete the workout as written
-If you are below 20 reps, complete a variation or reduce the rep scheme
-Some options for reducing reps are: 21-15-9, 15-12-9, or 12-9-6
STRATEGY
STRICT HANDSTAND PUSH-UPS
-It may be helpful to take some planned penalty breaks on the bigger sets of handstand push-ups if you know the total number is out of reach for an unbroken set
-These calculated breaks can help you prevent burning out the shoulders too soon
-When you reach failure early in this workout, it’s a lot harder to come back for another strong set
-This could lead to completing smaller sets and a lot of penalties
-Balance out your ability with your strategy to maximize your performance here
ASSAULT BIKE
-Your bike pace will be dependent on the situation
-Taking the penalty bikes slower can help you recover the shoulders for the next set
-Knowing the prescribed 30/21 calories are on the longer side, you can speed up there, as the shoulders will have around 2+ minutes to recharge
Metcon
Radar (Time)
For Time:
400 Meter Run
9-12-15:
Deadlfts (205/145)
Lateral Barbell Burpees
800 Meter Run
15-12-9:
Deadlfts (205/145)
Lateral Barbell Burpees
400 Meter Run
SUBS
400 METER RUN:
-500 Meter Row or Ski Erg
-1k Bike Erg
-25/18 Calorie Assault or Echo Bike
-40/28 Calorie Schwinn Bike
800 METER RUN:
-1,000 Meter Row or Ski Erg
-2k Bike Erg
-50/35 Calorie Assault or Echo Bike
-80/56 Calorie Schwinn Bike
DESCRIPTION
-Rounds of deadlifts and lateral barbell burpees are sandwiched between runs in today’s workout
-The flow of the workout goes as follows:
*400 Meter Run
*9 Deadlifts
*9 Lateral Barbell Burpees
*12 Deadlifts
*12 Lateral Barbell Burpees
*15 Deadlifts
*15 Lateral Barbell Burpees
*800 Meter Run
*15 Deadlifts
*15 Lateral Barbell Burpees
*12 Deadlifts
*12 Lateral Barbell Burpees
*9 Deadlifts
*9 Lateral Barbell Burpees
*400 Meter Run
-We expect this piece to take around 15-22 minutes to complete
DEADLIFT
-Choose a moderate deadlift weight that you are capable of completing for 25+ reps unbroken when fresh
-Within the workout, you should be able to complete each round in no more than 3 sets
LATERAL BARBELL BURPEES
-You can jump up or step up out of the burpee
-Jump over the bar with two feet
-There is no need to stand to full extension when jumping over the bar
Strategy
GENERAL
-The deadlifts are the only station you would stop moving on today
-Approach your burpees and runs steady, moderately paced manner that allows you to thrive on the barbell
-Coming off the runs and your last burpee reps, see if you can get your hands right on the bar for your first set
-Pick a break-up strategy that allows for under 10 seconds of rest between sets
-This could mean breaking these sets up into 2-3 quick sets
*Set of 15: 15 / 8-7 / 5-5-5
*Set of 12: 12 / 6-6 / 4-4-4
*Set of 9: 9 / 5-4 / 3-3-3
Monday
CrossFit Evergreen – CrossFit
Home WOD
Start with Sfran. Finish with Body Armor.
Warm-up
5-4-3-2-1:
Inchworm to Push-ups, Video: (https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be)
After Each Set:
*30 Second Hollow Hold Video: (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
*30 Seconds Over and Back Dumbbell Hops Video: (https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.be)
*30 Seconds Goblet Squats (Light Weight) Video: (https://www.youtube.com/watch?v=bJWKhWkVmPA)
Sfran (Time)
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups
MODIFICATIONS
DOUBLE DUMBBELL THRUSTERS:
-Single Dumbbell Goblet Thruster Video: https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be)
-Odd Object Thruster Video: (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)
-3x Squat Jumps
STRICT PULL-UPS:
-2x Odd Object Rows Video: (https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be)
-Barbell Bent Over Rows
-Single Arm Bent Over Row (Full Reps Each Side) Video: (https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be)
-Dumbbell Rows From Push-up Position Video: (https://www.youtube.com/watch?v=kNwcFuu9zXA&feature=youtu.be)
-Inverted Row Video: (https://www.youtube.com/watch?v=wdadrFLlC2s&feature=youtu.be)
DESCRIPTION
-“Sfran” is a variation of the popular workout “Fran”
-With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark
-However, since the workout alternates between a total body press and an upper body pull, we’ll be able to keep the intensity relatively high
-We expect this piece to take around 8-12 minutes to complete
DOUBLE DUMBBELL THRUSTERS
-In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets
-Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading
-Heavier Weight Option: 15-12-9 or 12-9-6
-Lighter Weight Option: 30-20-10 or 27-21-15
STRICT PULL-UPS
-If you have 10+ unbroken strict pull-ups when fresh, let’s try this workout as written
-If you’re not quite there, consider reducing reps or completing another variation listed in “modifications”
Body Armor
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
Rest 1 Minute Between Rounds
STIMULUS
-Alternating between a static hold with weight into regular reps with no weight
-This hold will be in the active bottom position of the Bulgarian Split Squat
-Choose a weight for the static hold that allows you to hold for the whole 30 seconds
-Drop the weight at the 30 second mark and immediately transition into the unweighted reps
-You’ll stay on one leg for 1 minute before switching to the other
MOVEMENT VIDEOS
-Static Weighted Bulgarian Split Squat: (https://www.youtube.com/watch?v=xKQWulBTSos&feature=youtu.be)
-Unweighted Bulgarian Split Squat: (https://www.youtube.com/watch?v=pDJa_bdtpIY&feature=youtu.be)
Skill/Strength
If you have the equipment.
Front Squat
Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster
Set 1: 50% of 1RM Front Squat
Sets 2-5: Build to Heavy Complex
STIMULUS
DESCRIPTION
-This barbell complex is designed to train your technique and power in the front squat and thruster
-The bar comes out of the rack for each set
-Each set is meant to be completed without dropping the bar
-Rounds begin on the 0:00-1:30-3:00-4:30-6:00
-You’ll start at 50% of your 1RM Front Squat for set 1 and build in loading from there
-Pause for 2 seconds in the bottom of the Pausing Front Squat
MOVEMENT PREP
Warmup Sets:
Gradually Build to Opening 50% of 1RM Front Squat
Metcon
Workaholic (Time)
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Front Squats (95/65)
SUBSTITUTIONS
Chest to Bar Pull-ups:
-Reduce Reps
-Chin Over Bar Pull-ups
-Banded or Jumping Chest to Bar Pull-ups
ROW:
-400 Meter Run
-25/18 Calorie Assault Bike, Echo Bike, or Bike ERg
-Equal Calorie Schwinn Bike
DESCRIPTION
-“Workaholic”” is a repeat workout from 9.25.19
-There is no rest between these 3-round couplets
-Looking for these 6 total rounds to take around 15-22 minutes to complete
-Choose a chest to bar pull-ups rep number or variation that allows you to complete the 15 reps within 3 sets
-Choose a dumbbell weight that allows you to complete the 20 snatches with 1 break
-Choose a thruster weight that allows you to complete the 15 reps within 2 sets
STRATEGY
PART 1:
-There is a lot of pulling involved in the first 3 rounds of this workout
-On the row, focus on driving with the legs to minimIze the strain on the arms
-This will help you better thrive through the chest to bar pull-ups
-With 45 total reps, find a break-up strategy that you can hold throughout and that minimizes time spent not moving
*2 Sets: 8-7
*3 Sets: 6-5-4 or 5-5-5
PART 2:
-The tougher movement of part 2 wil likely be the thrusters
-In order to set yourself up for strong sets on the barbell, move at a smooth pace on the dumbbell
-If switching hands in the air is something that is going to cause your heart rate to skyrocket and force you to break the 20 reps into several sets, switching hands on the floor might be the better option
-While switching hands on the floor might be slower, you’re moving the whole time and keeping the heart rate lower
-Fight hard on the thrusters, shooting for 1-2 sets:
*1 Set: 15
*2 Sets: 8-7
Odd Object Conditioning
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24″/20″)
Rest 2 Minutes Between Sets
DESCRIPTION
-Move with a purpose between these 3 stations while maintaining quality of movement
-There is no scored time component
-Rest 2 minutes betwen sets
DUMBBELL MOVEMENTS
-Separate dumbbells can be used for the overhead lunges and box step-up
-A strong place to start is 50/35 (K:22.5/15) on the overhead walking lunge, and 70/50 (K:30/22.5) on the box step-ups
-Alternate hands every 50′ for the overhead lunge
-Alternate legs every step for the weighted step-ups
-Hold the dumbbell wherever is most comfortable for you on the step-ups
SUBSTITUTIONS
-Hip Extensions
-Barbell Good Mornings Video
-Barbell Romanian Deadlifts Video
MOVEMENT PREP
Warmup Set
With Opening Weight:
-50′ Single Dumbell Overhead Walking Lunge (25′ Each Arm)
-6 Hip Exensions
-6 Alternating Single Leg Box Step-ups
Saturday
CrossFit Evergreen – CrossFit
Home WOD
Double Time (Time)
For Time:
3 Mile Run
Every 3 Minutes:
9 Burpees + 21 Air Squats
MODIFICATIONS
RUN
-6k Row
-12k Bike
-300 Weighted Box Step-Ups
-Convert Your Assault, Echo, or Schwinn Bikes to Kilometers
-Click Here to Learn How to Convert Assault Bikes From Calories to Kilometers (https://www.assaultfitness.com/blogs/news/training-for-regionals-workout-6-how-to-convert-miles-to-kilometers-on-the-assault-airbike)
DESCRIPTION
-Going longer in today’s running focused workout
-We aren’t just running – as a set of burpees and air squats will interrupt our progress every 3 minutes
-Every 3 minutes, starting at 0:00 on the clock, you’ll complete 9 burpees and 21 air squats before being able to continue forward for the run
-Make sure to wear a watch so you know when these 3-minute intervals arrive
-This workout will likely last 30+ minutes
-In order to achieve the right stimulus, let’s cap this workout at 40 minutes
Body Armor
50-40-30-20-10:
Hollow Rocks
After Each Set:
20 Dumbbell Rows From Push-up Position (10/Side)
STIMULUS
DESCRIPTION
-Working a lot of midline, as well as upper body pull in today’s Body Armor
-We’ll count 1 hollow rock as back and forth
-If hollow rock is too challenging – accumulate equal seconds in a hollow hold
-After each set of hollow holds, complete 20 alternating dumbbell rows from a push-up position
-Choose a moderate weight that you can complete with 1-2 breaks
MOVEMENT VIDEOS
Hollow Rocks: (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be)
Hollow Holds: (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
Dumbbell Rows From Push-up Position: (https://www.youtube.com/watch?v=kNwcFuu9zXA&feature=youtu.be)
Metcon
If you have the equipment
The Green Mile (Time)
For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (135/95)
MOVEMENT VIDEOS
Squat Clean Thruster: (https://www.youtube.com/watch?v=FA9gWkwr26o&feature=youtu.be)
SUBS
PULL-UPS:
-Reduce Reps
-Max Reps in 4 Minutes (Or 50 Reps If That Comes First)
Ring Rows
Banded Pull-ups
RUN:
-2k Row or Ski Erg
-4k Bike Erg
-100/75 Calorie Assault or Echo Bike
-120/90 Calorie Schwinn Bike
DESCRIPTION
-This balanced triplet workout has a little bit of everything – cardio, gymnastics, and weightlifting
-The flow of the workout is designed to help you maintain intensity – as we move from a lower body pull to an upper body pull to primarily a total body push
-We expect this piece to take around 12-20 minutes to complete
RUN
-Choose a distance that takes under 9 minutes to complete
PULL-UPS
-Choose a variation or rep number here that takes between 2-4 minutes to complete within the workout
SQUAT CLEAN THRUSTERS
-We’re looking to move a moderate weight through a long range of motion with the squat clean thruster
-Choose a weight here that you can complete as steady singles with 3-5 minutes (6-10 reps on the minute)
Body Armor
3 Giant Sets:
50′ Overhead Dumbbell Walking Lunge (Left)
50′ Overhead Dumbbell Walking Lunge (Right)
50′ Broad Jumps
Rest 1:30 Between Sets
STIMULUS
-Working overhead strength and stability, along with aggressive hip extension in today’s Body Armor piece
-You can build in dumbbell weight over the 3 rounds or stay at the same challenging weight throughout
-Choose loads that allow you to complete the 50 feet with no more than one break
-We’re ideally using the same weight for the right arm and left arm each round
-Your score today is the heaviest load used on the dumbbell
-Reference your score from 1.24.20 – when this Body Armor piece was last completed
-Move directly from one movement to the next and rest 1:30 following the Broad Jumps
MOVEMENT VIDEOS
Single Arm Overhead Dumbbell Walking Lunge: (https://www.youtube.com/watch?v=jJ_ycGSvRaw&feature=youtu.be)
Broad Jump: (https://www.youtube.com/watch?v=izDWZyY0d-0&feature=youtu.be)
Friday
CrossFit Evergreen – CrossFit
Warm-up
5 Minutes For Quality:
5 Push-up to Down Dog: Video (https://www.youtube.com/watch?v=hPhA5b-P34Y)
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders
Home WOD
Choose a version. Finish with Body Armor.
Metcon (Time)
For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans
MODIFICATIONS
SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS
-Odd Object Squat Cleans
-100 Air Squats
DOUBLE UNDERS
-50 Over and Back Hops Video (https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.be)
-Reduce Reps
-150 Single Unders (1.5x)
-3 Minutes of Practice
DESCRIPTION
-Working through 3 movements in this up and back chipper style workout
-We expect this piece to take around 12-18 minutes to complete
-Hitting both heads of the bell on the ground between the feet, you’ll alternate arms every rep
-Choose a weight here you are capable of completing for 20+ unbroken reps when fresh
-Demo: (https://www.youtube.com/watch?v=c-_Gw_BC-RI&feature=youtu.be)
-If you don’t have a rope, complete 50 over and back hops over the dumbbell or odd object
-For this sub, over and back is 1 rep
-At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up
Metcon (Time)
For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans
MODIFICATIONS
Over and Back Dumbbell Hops
-50 Over and Back Hops
-Reduce Reps
-50 Double Unders
DESCRIPTION
-Working through 3 movements in this up and back chipper style workout
-We expect this piece to take around 12-18 minutes to complete
complete 50 over and back hops over the dumbbell or odd object, for this sub, over and back is 1 rep
-At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up
-Choose a number or variation that allows you to clear this station in under 3 minutes
-You can reduce the reps or choose from another modification listed further down the page
Body Armor
Alternating On the Minute x 10:
1st Minute: 4 Tempo Split Squats (Left)
2nd Minute: 4 Tempo Split Squats (Right)
Tempo: 4 Seconds Down, Fast Up
STIMULUS
DESCRIPTION
-With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat
-Today’s tempo is 4 seconds down + fast up
-Bodyweight may be challenging enough – but you can also hold a pair dumbbells
-Choose a loading that allows you to maintain this tempo for 20 total reps on each side
-Alternate legs every minute on the minute (5 sets each side)
MOVEMENT VIDEOS
Tempo Split Squats: (https://www.youtube.com/watch?v=-8g4s_2LxLg&feature=youtu.be)
Strength
If you have the equipment
Back Squat
Box Squats
On the Minute x 10:
2 Box Squats
All Sets at 65% of 1RM Back Squat
Box Height Just Below Parallel
STIMULUS
GENERAL
-Week 4 of 4 in this progression, adding 5% from last week
-Set the box height just below parallel
-All sets are completed at 65% of your 1RM Back Squat
-Weight is not the focus point – speed is
-After sitting back to a vertical shin position, explode off the box
-Accelerate out of the bottom as aggressively as you can
MOVEMENT FOCUS
Box Squats
-The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
-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
MOVEMENT PREP
Warmup Sets
3-5 Sets:
2-3 Box Squats
Building to 65% of 1RM Squat
Metcon
Alone Together (Time)
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Bike Erg
SUBS
BIKE ERG
-Equal Calorie Assault, Echo Bike, or Ski Erg
-15/12 Calorie Row or Schwinn Bike
-12 x 10 Meter Shuttle Runs
-200 Meter Run
DESCRIPTION
-Working through fast and simple intervals to end the day
-All movements are designed to be “low skill, high speed”
-You’ll complete the 3 movements for time and then rest with whatever time remains until the next 4 minute window
-Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00
-With rounds likely taking only about 1:30 to complete – these are meant to be nearly all out sprints
-Your score is the slowest of the 6 rounds
BURPEE BOX JUMPS
-You can jump up or step up out of the burpee, but should jump up with two feet to the box
-Stand to full extension on top of the box
KETTLEBELL SWINGS
-These swings finish all the way overhead
-Choose a heavier weight, but one that allows you to complete the 9 reps unbroken each time
STRATEGY
GENERAL
-There is not much to think about with these three movements other than pure effort
-You have the most to gain by putting out on the burpee box jumps and bike erg
-With plenty of rest built in, you’ll be nearly fully recovered by the time the start of the next round comes up
-Don’t hold back from the beginning – try to set a strong pace from round 1
-As the rounds progress, speeding up your transitions from movement to movement can help you maintain or increase your time from the previous round
Thursday
CrossFit Evergreen – CrossFit
Metcon
Metcon (No Measure)
Every Minute On the Minute for 30 Minutes
Minute 1: :45 Wall Sit
Minute 2: 10 Burpees
Minute 3: :45 Bear Crawl
Minute 4: 10 Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be)
Minute 5: Mtn Climbers
STIMULUS
-Getting sweaty and working the lower body
-Let’s keep the intensity low and the quality high
-This is built to have :15-:30s of rest within each minute
Wednesday
CrossFit Evergreen – CrossFit
On Monday, May 4th, we’ll be simplifying the current Home Gym offering. The plan is to move from two workout variations (“Equipment” and “No Equipment”) to one. The “No Equipment” modification options will still be listed in the “Workout Prep Notes” of the posted workout.
Warm-up
3 Rounds
30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach Video (https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
30 Seconds Down Dog Video (https://www.youtube.com/watch?v=pASLkvDHyxE)
3 Rounds
20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers Video (https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be)
Home WOD
Choose a version. Finish with Body Armor.
Bergeron DBeep Test (AMRAP – Rounds and Reps)
On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters
7 Alternating Single Dumbbell Power Snatches
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement
DESCRIPTION
-The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”
-Every minute on the minute for as long as possible, you’ll complete the 21 listed reps
-When you are no longer able to complete the work within the minute, the workout is done
-Your score is total completed rounds and reps
-The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
-If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
For Example:
-If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes
-In this scenario, record your score as total completed “On the Minute” rounds
-To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds
*Round 11: 8 Reps of Everything
*Round 12: 9 Reps of Everything
*Round 13: 10 Reps of Everything…
-Use one dumbbell for this movement, holding one head in each hand
-It’s essentially like holding a very short barbell
Demo: (https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be)
Metcon (AMRAP – Rounds and Reps)
On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement
MOVEMENT VIDEOS
How to Create an Odd-Object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
Odd-Object Thrusters (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)
Odd-object Ground to Overhead (https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be)
DESCRIPTION
-The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”
-Every minute on the minute for as long as possible, you’ll complete the 21 listed reps
-When you are no longer able to complete the work within the minute, the workout is done
-Your score is total completed rounds and reps
-The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
-If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
For Example:
-If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes
-In this scenario, record your score as total completed “On the Minute” rounds
-To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds
*Round 11: 8 Reps of Everything
*Round 12: 9 Reps of Everything
*Round 13: 10 Reps of Everything…
Body Armor
Strict Pull-Up
AMRAP 5:
Strict Pull-ups
Every Minute on the Minute:
7 Dumbbell Push-ups
STIMULUS
DESCRIPTION
-Today’s body armor is max strict pull-ups in 5 minutes
-However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute
-Place your hands on dumbbell handles to create a slight deficit
MODIFICATIONS
Strict Pull-ups:
-Inverted Rows (https://www.youtube.com/watch?v=wdadrFLlC2s&feature=youtu.be)
-Odd-Object Rows (https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be)
Dumbbell Push-ups
-No deficit
-Elevated feet
MOVEMENT VIDEOS
Dumbbell Push-ups: (https://www.youtube.com/watch?v=SP2Lte5x9WM&feature=youtu.be)
Metcon
If you have the equipment
21 Jump Street (AMRAP – Rounds and Reps)
AMRAP 21:
21 Power Snatches (95/65)
21 Box Jump Overs (24″/20″)
21 Overhead Squats (95/65)
21 Toes to Bar
SUBS
TOES TO BAR
-Reduce Reps
-Feet as High as Possible
-Knees to Elbows/Chest/Waist
DESCRIPTION
-This longer AMRAP workout includes 2 weightlifting movements and 2 bodyweight movements
-A steady pace and calculated break-up strategy will be important over the 21 minutes of work
-We can expect to complete between 3-5 rounds today
BARBELL MOVEMENTS
-We’re looking to move a lighter weight for both barbell movements
-Choose your weight based off which movement is more challenging for you
-This should be a load that allows you to complete 21+ reps of both movements unbroken when fresh
BOX JUMP OVERS
-There is no need to stand to full extension on top of the box
-You can step off the box, but should jump with both feet to complete this station prescribed
TOES TO BAR
-Choose a rep number or variation here that allows you to clear this station in under 2 minutes
STRATEGY
POWER SNATCHES + TOES TO BAR
-If there are 2 movements to chip away at the most, they are the power snatches and toes to bar
-Small, quick sets will likely be more effective in the long run, especially with these movement happening back to back
-Breaking early and often can help preserve your speed and grip into round 3 and beyond
-Consider the following sets:
**2 Sets: 12-9
**3 Sets: 7-7-7 or 8-7-6
**4 Sets: 6-5-5-5
**5 Sets: 5-4-4-4-4
OVERHEAD SQUATS + BOX JUMP OVERS
-The power snatches come back down the ground on each rep, but the overhead squats do not
-For this reason, let’s try to hold on for bigger sets on the overhead squats
-Move at a smooth pace through the box jump overs to allow for this
-See if you can work through the 21 reps in 1-2 sets:
**1 Set: 21
**2 Sets: 12-9
Body Armor
3 Giant Sets:
15-13-11-9
Romanian Deadlifts*
Dumbbell Bench Press
Rest 2 Minutes Between Sets
STIMULUS
GENERAL
-A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
-Repeating this Body Armor from Wednesday, April 8
-Our focus in the first part of Body Armor is on our grip strength, posterior chain, and upper body pressing
-Use one for the Romanian Deadlifts and one weight for the Dumbbell Bench Press across the 4 sets
-Rest 2 minutes between sets
ROMANIAN DEADLIFTS
-We’ll use a barbell for the Romanian Deadlifts
-We’ll train our grip strength by gripping this barbell with a double overhead grip and without a hook grip
-Choose a weight that is challenging, but one that allows you to complete each set unbroken
-Click Here for a demo video (https://www.youtube.com/watch?v=ii2AQZTU-zY&feature=youtu.be)
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