Tuesday
CrossFit Evergreen – CrossFit
Warm-up
1 Minute Each
Spiderman + Reach Video (https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
Active Samson Video (https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be)
Push-up to Down Dog Video (https://www.youtube.com/watch?v=hPhA5b-P34Y)
1 Minute Each
Front Plank on Hands
Side Plank (30 Seconds Each Side)
Hollow Hold Video (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
1 Round
3 Strict Pull-ups
6 Push-ups
12 AbMat Sit-ups
24 Step Back Lunges
Home WOD
Choose a version. Finish with Body Armor.
Tiger Balm (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
7 Double Dumbbell Power Clean and Jerks
40 Double Unders
MODIFICATIONS
DOUBLE DUMBBELL POWER CLEAN AND JERKS
-14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)
-Odd Object Power Clean and Jerks
RUN
-250 Meter Row or Ski
-500 Meter Bike Erg
-12/9 Calorie Assault or Echo Bike
-20/14 Calorie Schwinn Bike
-20 x 10 Meter Shuttle Runs
-30 Mountain Climbers
-30 Squat Jumps
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
7 Odd Object Power Clean and Jerks
40 Line Hops
STIMULUS
DESCRIPTION
-This longer AMRAP includes a little cardio, weightlifting, and gymnastics
-Each station is designed to be relatively short – ideally taking 1 minute or less to complete
-That being said, we can expect to complete 6+ rounds today
-If you don’t have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)
RUN
-20 x 10 Meter Shuttle Runs
-30 Mountain Climbers
-30 Squat Jumps
Body Armor
21-18-15-12-9:
Single Arm Bent Over Rows (Left)
Single Arm Bent Over Rows (Right)
Overhead Tricep Extensions
STIMULUS
DESCRIPTION
Working pulling and pushing accessory movements in today’s upper body focused body armor
Not being on the clock – this is a great opportunity to go heavier than you normally would
Choose a weight that allows you to complete the higher rep numbers within 1-2 sets
Rest as needed between movements to maintain quality
MOVEMENT VIDEOS
Single Arm Dumbbell Bent Over Rows: (https://www.youtube.com/watch?v=izacInNZMWs&feature=youtu.be)
Overhead Tricep Extensions: (https://www.youtube.com/watch?v=7WBhyF4qWE4&feature=youtu.be)
Strength
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 Video
Double Dumbbell Strict Press
Push-ups
Sole Cycle (3 Rounds for reps)
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Assault Bike
SUBS
ASSAULT BIKE
-Equal Calorie Echo Bike, Bike Erg, Row, or Ski Erg
-Equal Reps 10 Meter Shuttle Runs
-35/25 Calorie Schwinn Bike
-400 Meter Run
DESCRIPTION
-This fast paced interval workout is a repeat from 2.6.19
-If you finish the bike calories, proceed back to the lateral barbell burpees – as you’ll complete as much work as you can within the 5-minute windows
-In order to maintain intensity across the 3 AMRAPs, the weight will decrease while the reps hold still
-If we stayed at the same weight across the board, there is the potential that you would see a drop off in work completed
-We reduced the weight with each interval because it better enables you to complete around the same amount of work each time, sometimes even more
-You’re ideally using loads that allow you to complete 1+ rounds in each AMRAP
-You score for each section is total reps
-Your final score is the total of all three intervals
POWER CLEANS
-Consider the following when choosing barbell weights:
-First Barbell: Moderate Load That You Could Complete 15+ Reps Unbroken When Fresh
-Second Barbell: Light-Moderate Load That You Could Complete 20+ Unbroken When Fresh
-Third Barbell: Lighter Load That You Could Complete 25+ Unbroken When Fresh
LATERAL BARBELL BURPEES
-There is no need to stand to full extension when jumping laterally over the bar
-You can jump up or step up out of the burpee, but must jump over the bar
Strategy
POWER CLEANS
As we approach the first round, with our heaviest barbell, we still want to consider sets
Although fast singles may be the method of choice in most workouts with this loading, we want to get outside our comfort zone and string together repetitions
The sets do not need to be large, with 6-5-5-5 being a strong option
But if we turn to fast singles, the act of chasing the bar around can easily consume more seconds than we want to give up here
LATERAL BARBELL BURPEES
A methodical, breathing pace on the burpees is our aim, focusing on our footwork and rhythm to our breathing between repetitions
These reps do not need to be fast, but they need to be efficient to allow for strong efforts on the power cleans and bike
ASSAULT BIKE
Much of the workout will be spent on the bike, so our intensity absolutely matters here
Even a small wattage difference over the course of this amount of calories can be a significant time difference
Using the clock to our advantage, we can make judgement call on the bike based on how much time we have remaining in the five minute window
Naturally, if we are able to make it back to the burpees, we do not want to exhaust ourselves here with a hard push on the bike
But if our round will end on the bike, it’s now a matter of how hard can we push
Aerobic Threshold Intervals
On the 3:00 x 8 Rounds:
400 Meter Run
STIMULUS
GENERAL
Last week, we performed the same intervals with 7 rounds instead of 8
We’ll add 1 round this week with the goal of completing the same paces, if not a little faster
These are not all out efforts, rather strong efforts that can be sustained for the 8 rounds
We’re aiming for right around a 1:1 work to rest ration
To be in the ballpark of that ratio, these 400’s shouldn’t take any longer than 1:40 to complete
Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round
This is the final week of this progression
SUBS
Row
500/400 Meter Row
Assault Bike or Echo Bike
28/20 Calories
Bike Erg
1000 Meter Bike Erg
Trueform or Air Runner
300 Meters
Monday
CrossFit Evergreen – CrossFit
Warm-up
1 Minute Each
Spiderman + Reach Video (https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
Active Samson Video (https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be)
Push-up to Down Dog Video (https://www.youtube.com/watch?v=hPhA5b-P34Y)
1 Minute Each
Front Plank on Hands
Side Plank (30 Seconds Each Side)
Hollow Hold Video (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
1 Round
3 Strict Pull-ups
6 Push-ups
12 AbMat Sit-ups
24 Step Back Lunges
Home WOD
Choose a version. Finish with Body Armor.
Metcon (Time)
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
Rest 3 Minutes Between Rounds
MODIFICATIONS
STRICT PULL-UPS
-20 Odd Object Rows
DESCRIPTION
-This all bodyweight workout is a twist on the benchmark “Barbara”
-After completing the 7 stations, you’ll rest 3 minutes between rounds
-With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
-Your score is the total time it takes to complete the 3 rounds, including rest time
STRICT PULL-UPS
-Choose a number or variation that allows you to complete the work in 1-3 sets
-If you don’t have a pull-up bar available – complete 20 odd object rows
PUSH-UPS
-Choose a number or variation that allows you to complete the work in 2-4 sets
SIT-UPS
-Use an AbMat for this station if you have it
-If not, you can anchor your feet under dumbbells or your couch
JUMPING LUNGES
-Alternate legs every rep for a total of 20 each side
-Jump to full lower body extension at the top of each rep
-Gently kiss the back knee to the ground at the bottom of each rep
-If jumping lunges bother the knees in any way, switch to alternating step back lunges
Metcon (Time)
3 Rounds:
20 Odd Object Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Odd Object Rows
MOVEMENT VIDEOS
How to Create an Odd-Object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
Odd-Object Rows (https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be)
DESCRIPTION
-This all bodyweight workout is a twist on the benchmark “Barbara”
-After completing the 7 stations, you’ll rest 3 minutes between rounds
-With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
-Your score is the total time it takes to complete the 3 rounds, including rest time
Body Armor
Tabata Dumbbell Front Squats or Odd-Object Zercher Squat
8 Rounds:
20 Second Work
10 Seconds Rest
STIMULUS
DESCRIPTION
Hold 2 dumbbells in the front rack position for these squatting intervals
Tabata Intervals:
8 Rounds:
20 Seconds Work
10 Seconds Rest
With rest built in, the goal is to move for as much of the 20 seconds as possible
If 2 dumbbells is too heavy and will cause you to stop moving – only use 1 dumbbell
In this case, you can hold the bell in the goblet position
MOVEMENT VIDEO
Odd-Object Zercher Squat (https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be)
Strength
If you have the equipment
Front Squat
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Use 69% of Your 1RM Front Squat For All Reps
STIMULUS
GENERAL
This is week 4 of this squat cycle
Each minute consists of a single front squat and three back squats
The same weight is used throughout, and all reps come from the rack
Use 69% of your 1RM Front Squat for all reps
Metcon
Escape from Wonderland (Time)
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
SUBS
DOUBLE UNDERS
Reduce Reps
115 Single Unders (1.5x)
90 Seconds of Practice
STIMULUS
GENERAL
-“Escape from Wonderland” is a repeat workout from 6.17.19
-Looking for this triplet workout to take 12-15 minutes to complete
DOUBLE UNDERS
-Pick a rep number or variation that allows you to complete this station in 90 or less
STRATEGY
GENERAL
-This workout is all about nailing the middle round
-You’re fresh for the first round and can sprint to the finish on the final round
-Approach the opening round in a way that allows you to complete the second round in roughly the same time and sprint through the final round
DOUBLE UNDERS
-Take into account the total number of reps (200) when determining a break-up strategy from the first round
-With this being the only movement you’d break up – look to stay moving as much as possible
1 Set: 75
2 Sets: 50-25 or 40-35
3 Sets: 25-25-25 or 30-25-20
4 Sets: 25-20-15-15
5 Sets: 25-20-15-10-5 or 15-15-15-15-15
AIR SQUATS & ROW
-We won’t break up either of these movements – it’s all about finding the right pace or cycle time
-It can be helpful to try and build speed with each round
-Move steadily through the first round – pick up a little speed in the second – finish strong with fast squats and strong strokes in the third round
Saturday
CrossFit Evergreen – CrossFit
Home WOD
Choose a version. Finish with Body Armor.
Warm-up
1 Round:
400 Meter Easy Jog
2 Rounds:
30 Seconds Active Spidermans (https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
30 Seconds Active Samson (https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be)
30 Seconds Inchworm to Push-ups (https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be)
3 Rounds:
10 Mountain Climbers (10 Each Leg)
10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)
10 Reverse Lunges (5 Each Side)
Wedding March (Time)
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge
MODIFICATIONS
RUN
2,000 Meter Row or Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
150/120 Calorie Schwinn Bike
WALKING LUNGE
100 Alternating Reverse Lunges (50 Each Side)
100 Alternating Box Step-ups (50 Each Side)
DESCRIPTION
-Working through a long chipper workout to start off the weekend
-In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of dumbbell power snatches
-We expect this piece to take around 25-35 minutes to complete
ALTERNATING DUMBBELL POWER SNATCHES
-You’ll alternate hands every rep on this movement
-Both heads of the bell should touch the floor in the bottom
-Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
-Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
-You can adjust the rep scheme accordingly based on weight
Examples:
-Increase Reps to 100 if Light Weight
-Decrease Reps to 50 if Heavier Weight
WALKING LUNGE
-On the lunge, the back knee should touch the ground with each step
-After stepping out of the lunge, reach full extension with the body at the top
100 Meters = ~328 Feet
Metcon (Time)
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge\
MODIFICATIONS
RUN
150 Double Unders
75 Box Jumps / Stair Jumps
75 Mountain Climbers
75 Up and Overs
WALKING LUNGE
100 Alternating Reverse Lunges (50 Each Side)
100 Alternating Box Step-ups (50 Each Side)
DESCRIPTION
-Working through a long chipper workout to start off the weekend
-In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of odd object ground to overheads
-We expect this piece to take around 25-35 minutes to complete
ODD OBJECT GROUND TO OVERHEAD
-Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes
-Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy
-You can adjust the rep scheme accordingly based on weight
Examples:
-Increase Reps to 100 if Light Weight
-Decrease Reps to 50 if Heavier Weight
* MOVEMENT VIDEO* (https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be)
Body Armor
Tabata Side Planks:
8 Rounds:
20 Seconds On
10 Seconds Rest
STIMULUS
DESCRIPTION
-A simple and effective core focus for today’s Body Armor piece
-The challenge here comes from completing all 8 rounds on 1 side before switching to the other side
-Focus on keeping your hips high and pushed forward so the body is in a straight line from head to toe
-There is no rest between sides on top of the 10 seconds of rest following the 8th set
-With some rest built in, try to hold for as much of the 20 seconds as possible
Metcon
If you have the equipment
Power Tools (Time)
3 Rounds:
400 Meter Wreck Bag Run (50/35)
400 Meter Run
5 Rope Climbs
21-15-9 Power Snatches
Round 1: 21 Reps at 95/65
Round 2: 15 Reps at 115/85
Round 3: 9 Reps at 135/95
SUBS
WRECK BAG RUN
Weighted Run (Vest, Medicine Ball, Sandbag, Etc.)
Run 1,000 Meters Total (Covers Both Runs)
BOTH RUNS
1,000 Meter Row
2,000 Meter Bike Erg
50/35 Calorie Assault or Echo Bike
ROPE CLIMBS
Reduce Reps
2 Minutes of Practice
25 Chest to Bar Pull-ups
STIMULUS
GENERAL
-This longer workout is designed to be fairly balanced – as it includes cardio, gymnastics, and weightlifting
-We expect this 3-rounder to take around 18-28 minutes to complete
RUNS
-We have 800 meters of running in each round
-The first 400 is to be completed with a weighted object of some kind – ideally a Wreck Bag if you have one
-This should be a moderate weight that you can run with the whole time
-The second 400 meter loop is completed with no weight
ROPE CLIMBS
-Choose a rope climb number or variation that allows you to complete the 5 reps in no longer than 2:30 (30 Seconds Per Rope Climb)
POWER SNATCHES
-The power snatch reps drop with each round as the weight increases
-Round 1: 21 reps at a light weight that you could complete for 21+ reps unbroken when fresh
-Round 2: 15 reps at a light-moderate weight that you could complete for 12+ reps unbroken when fresh
-Round 3: 9 reps at a moderate weight that you could complete for 6+ reps unbroken when fresh
STRATEGY
GENERAL
-In this workout, it can be helpful to decide the station or stations you want to push and a the stations you want to pace
-These will be based on which of these is your strongest movement
-If you’re a strong runner, it may be best to move quickly through the runs and move steadily through the two inside movements
-If you thrive on gymnastics, you can make some time up with fast rope climbs followed by quick singles on the barbell
-If you’re great on the barbell, see if you can move quickly through the prescribed reps and just keep moving forward on the run and rope climbs
-Your strategy may also involve a combination of these options
-You’ll always be moving in this workout – it’s just about finding where to move fast and where to move methodically to maximize your ability
Body Armor
Metcon (No Measure)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry*
10 Inverted Barbell Rows (Aussies)
50 Band Pull-Aparts
Rest 1 Minute Between Sets
SUBS
Inverted Barbell Row:
-Barbell Bent Over Rows
-Double Dumbbell Bent Over Rows
-Ring Rows
-Strict Pull-ups
STIMULUS
GENERAL
-3 sets of 3 movements in today’s body armor, which has an upper body focus
-Move right from one station to the next and rest 1 minute after finishing your 50 band pull-aparts
OVERHEAD KETTLEBELL CARRY
-Carry a single kettlebell locked out overhead
-Switch hands at the 50 meter mark
-Use a challenging weight, but one that you can complete 50 meters each side with 1 break max
-You have the option to increase weight over the 3 sets if you’d like
INVERTED BARBELL ROWS
-The further you walk your feet out, the more difficult it will be
-Elevating your feet will be the most difficult option
-Choose a difficulty that allows you to reach full range of motion, touching the chest to the bar on each rep
BAND PULL-APARTS
-Choose a tension that allows you to complete the 50 reps with 1-2 breaks max
Friday
CrossFit Evergreen – CrossFit
Home WOD
Choose a version. Finish with Body Armor.
Warm-up
WARMUP
1 Round:
1 Minute Hollow Hold Video (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
1 Minute Wall Sit
1 Minute Front Plank
2 Rounds:
30 Seconds Push-up to Down Dog Video (https://www.youtube.com/watch?v=hPhA5b-P34Y)
30 Seconds Single Leg Glute Bridges (Each Side) Video (https://www.youtube.com/watch?v=TQt2I73oL6Y)
30 Seconds Slow Air Squats
3 Rounds:
2 Strict Pull-ups
4 Push-ups
8 Air Squats
Cindvee (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight
MODIFICATIONS
STRICT PULL-UPS
-10 Odd Object Rows
-Dumbbell Weighted Strict Pull-ups
-Banded Strict Pull-ups
-Ring Rows
PUSH-UPS
-Deficit Push-ups
-Hand Release Push-ups
-Elevate Hands to Box or Bench
-Knee Push-ups
DESCRIPTION
-“Cindvee” is a twist on a popular benchmark workout
-For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
-You can use a weight vest or a back pack loaded with weight
-You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
-Choose a weight that allows you to complete the strict pull-ups and push-ups within 3 sets
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight
MODIFICATIONS
PUSH-UPS
-Deficit Push-ups
-Hand Release Push-ups
-Elevate Hands to Box or Bench
-Knee Push-ups
DESCRIPTION
-“Cindvee” is a twist on a popular benchmark workout
-For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
-You can use a weight vest or a back pack loaded with weight
-You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
-Choose a weight that allows you to complete push-ups within 3 sets and odd object rows within 2 sets
-If you don’t have a weight vest or pack for the push-ups and air squats, you can complete:
-Hand Release Push-ups
-Odd Object Goblet Squats
Body Armor
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)
STIMULUS
DESCRIPTION
-We’re working shoulder stamina in today’s Body Armor
-Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press
-When the bell is on the shoulders, the palm will be rotated to face the body
-As you press the bell overhead, you’ll rotate the hand to a neutral position
-Focus on keeping the chest upright and torso static throughout the movement
-Choose a weight that ideally allows for 10+ reps each set
-Rest as needed between arms and sets
MOVEMENT VIDEO
Single Arm Kneeling Arnold Strict Press: (https://www.youtube.com/watch?v=rK3OquuGmd8&feature=youtu.be)
Strength
If you have the equipment
Back Squat
Box Squats
On the Minute x 10:
2 Box Squats
All Sets at 60% of 1RM Back Squat
Box Height Just Below Parallel
STIMULUS
GENERAL
-Week 3 (of 4) of this progression, adding 5% from last week
-Set box height just below parallel
-All sets completed at 60% of our 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 we 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:
3 Box Squats
Building to 60% of 1RM Squat
Metcon
Deep Clean (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders
SUBS
DOUBLE UNDERS
-Reduce Reps
-30 Seconds of Practice
-45 Single Unders (1.5x)
MOVEMENT PREP
Warmup Set
With Workout Weight:
*5 Power Cleans
*10 Double Unders
*5 Thrusters
*10 Double Unders
STIMULUS
GENERAL
-This simple AMRAP workout combines the jump rope with a lighter weight barbell movements
-Over the 15 minutes, you can expect to complete around 4-6 rounds
BARBELL MOVEMENTS
-Choose your barbell weight for the workout based on the thruster
-This should be a load that allows you to complete the 15 thrusters within 2 sets
DOUBLE UNDERS
-The double under number is designed to be fairly small
-Choose a number or variation that allows you to complete the work unbroken or in around 30 seconds
STRATEGY
GENERAL
-In a longer AMRAP workout, it’s all about finding a sustainable speed and break-up strategy
-Find a pace from the beginning that you think is sustainable for 4-6 rounds today
BARBELL MOVEMENTS
-The power cleans are the easier of the two barbell movements and the easier to break of the two – as the barbell comes back down to the ground on each rep
-Plan to break these into a few sets from the very beginning
-It may also be a good idea to break the thrusters up into 2-3 sets from the beginning
-These planned breaks are always faster and more efficient than unplanned breaks
-It is ok to be conservative with your reps if the breaks are calculated and quick
-Consider the following ways to get to 15 reps:
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 5-4-3-2-1
DOUBLE UNDERS
-With such a small number of double unders, let’s try to complete these unbroken
-If you do plan on breaking one set, make it the first set of 30
-Breaking the first set may allow you to go bigger on the thrusters – the more difficult of the two barbell movements
-You can plan to go bigger on the second set of double unders knowing that the power cleans can be broken up easily after
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)
5 Rounds:
1 Minute Row
1 Minute Reverse Lunges
200m Run
1 Minute Single Dumbbell Russian Swings (50/35)
1 Minute Rest
MINIMALIST MODS
Only Dumbbell
5 Rounds:
200m Run
1 Minute Reverse Lunges
200m Run
1 Minute Single Dumbbell Russian Swings (50/35)
1 Minute Rest
STIMULUS
-Getting sweaty and working the lower body
-With it being active recovery, let’s keep the intensity low and the quality high
-Going overhead today with the kettlebell swings
-Looking for arms locked out with the bottom of the kettlebell facing the ceiling
Midline
Metcon (No Measure)
Tabata
Work :20s
Rest :10s
8 Rounds at each Exercise:
Hollow Body Hold
Superman Hold
V-ups
Flutter Kicks
Wednesday
CrossFit Evergreen – CrossFit
Home WOD
Choose a version. Finish with Body Armor.
Warm-up
1 Minute Active Spidermans Video (https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be)
40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)
1 Minute Frog Hops Video (https://www.youtube.com/watch?v=VoIEWe3UfCY)
40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers Video (https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be)
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)
Grip and Rip (2 Rounds for time)
[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
MODIFICATIONS
DUMBBELL DT
-27 Kettlebell Swings (Equal Reps to “DT”)
DESCRIPTION
-Part 1 of the workout is for time and begins on the 0:00
-“Dumbbell DT” is to be completed with 2 Dumbbells and goes as follows:
*12 Deadlifts
*9 Hang Power Cleans
*6 Push Jerks
-We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
-Part 2 begins is also for time and begins on the 10:00
-In this section, you’ll alternate between air squat hops over the dumbbell and 1 round of “Dumbbell DT”
-There is no time cap for this part
-Your score is the sum total of Part 1 + Part 2
DUMBBELL DT
-You are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Dumbbell DT”
-If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus
-If you only have 1 dumbbell available, complete one of the following options:
*Option 1:
12 Single Dumbbell Deadlifts (6 Each Side)
9 Russian Dumbbell Swings (Hold 1 Head of Dumbbell)
6 Single Dumbbell Push Jerks (Hold Both Heads of Barbell)
*Option 2:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side)
8 Single Arm Dumbbell Push Jerks (4 Each Side)
AIR SQUAT HOPS
-For the Air Squat Hops, you’ll complete an air squat on one side of the dumbbell, then jump laterally over weight
-A rep is counted every time the feet hit on the other side of the bell
Metcon (2 Rounds for time)
[On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
DESCRIPTION
-Part 1 of the workout is for time and begins on the 0:00
-“Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
-We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute or rest before beginning part 2
-Part 2 is also for time and begins on the 10:00
-In this section, you’ll alternate between air squat hops over the Odd Object and 1 round of “Odd Object DT”
-There is no time cap for this part
Your score is the sum total of Part 1 + Part 2
-When choosing a weight, you are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Odd Object DT”
-For the Air Squat Hops, you’ll complete an air squat on one side of the odd object, then jump laterally over weight
-A rep is counted every time the feet hit on the other side of the object
Body Armor
Metcon (No Measure)
3 Giant Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)
Rest 1 Minute Between Sets
STIMULUS
DESCRIPTION
-Today’s Body Armor is focused on isometric holds
-Let’s choose weights that are challenging, but allow for unbroken 30 second holds
-You can use one weight across or increase over the 3 sets
-If you only have lighter weights available, lengthen out these holds to 45-60 seconds
-If you only have heavier weights available, shorter these holds to 15-25 seconds
-There is no rest between each movement, but 1 minute of rest between rounds
MOVEMENT VIDEOS
Dumbbell Bent Over Row Hold: (https://www.youtube.com/watch?v=j6ktOiAWM98&feature=youtu.be)
Dumbbell Overhead Hold: (https://www.youtube.com/watch?v=XMvzzN2Mkgw&feature=youtu.be)
Metcon
If you have the equipment
Herky Jerky (Time)
For Time:
50 Wallballs
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
2,000 Meter Bike Erg
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs
Dumbbell: 50/35
Box: 24/20
Wallball: 20/14
SUBS
BIKE ERG
50/35 Calorie Assault or Echo Bike
1,000 Meter Row
800 Meter Run or Ski Erg
STIMULUS
GENERAL
-This big up and back chipper workout is designed to take about 15-20 minutes to complete
WALLBALLS
-Choose a weight that allows you to complete 30+ reps unbrokne when fresh
SINGLE DUMBBELL HANG CLEAN & JERK
-We’ll switch arms every 5 reps here
-Choose a weight that allows you to complete between 15-20 reps at a time
-For the hang clean, you can swing the dumbbell between your leg like a kettlebell
-On the jerk, you can push press or push jerk the weigh overhead
SINGLE DUMBBELL BOX STEP-UPS
-We’ll alternate legs every rep on the single dumbbell box step-ups
-You can hold the dumbbell wherever is most comfortable for you
-With a lot of grip potentially involved in the hang clean and jerks, we recommend supporting the bell on your shoulder
Make sure to stand to full extension on top of the box
-If you are modifying, you can use a different weight on the box step-ups than you did for the hang clean and jerks
-Choose a weight or height that allows you to complete the 30 reps with only 1 break
BIKE ERG
-The bike in in the middle of the workout should take about 3:30-5:00 to complete
Strategy
GENERAL
-In a workout that mirrors itself, try to pick a break-up strategy and pace from the beginning that you see yourself being able to re-create or improve upon during the second half of the workout
-This will be a leg and shoulder intensive piece
-Consider how you would break these movements up in the second half under fatigue and do that in the first half
-See below for potential break-up options for each movement:
WALLBALLS
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10
4 Sets: 20-10-10-10
5 Sets: 10’s
6 Sets: 10-10-8-8-7-7
SINGLE DUMBBELL HANG CLEAN & JERK
1 Set: 40
2 Sets: 20-20
3 Sets: 15-15-10
4 Sets: 10-10-10-10
5 Sets: 10-8-8-7-7
SINGLE DUMBBELL BOX STEP-UPS
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10
4 Sets: 8-8-7-7
5 Sets: 6’s
6 Sets: 5’s
BIKE ERG
-The bike is the bridge between the first and second parts of the workout
-Find that max pace here that still allows you to re-create your pace from the first part of the workout
Midline
Not For Time:
30 GHD Sit-ups
1 Minute Hip Extension Hold
25 GHD Sit-ups
45 Second Hip Extension Hold
20 GHD Sit-ups
30 Second Extension Hold
15 GHD Sit-ups
15 Second Hip Extension Hold
STIMULUS
-Working all sides of our midline with this pairing of GHD Sit-ups and Hip Extension Holds
-This piece is not for time – rather for quality
-The time on the Hip Extension Hold is accumulated and does not have to be completed unbroken
MOVEMENT VIDEOS
GHD Sit-ups: (https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be)
Hip Extension Hold: Video (https://www.youtube.com/watch?v=6unUeUzvNkE&feature=youtu.be)
The Hip Extension Hold Video is of Hip Extensions. Hold at the Top with Your Body Parallel to the Ground During this Piece.
SUBS
GHD Sit-ups:
-Weighted Sit-ups (https://www.youtube.com/watch?v=dqbCN9q1Owc&feature=youtu.be)
Hip Extension Hold:
-Arch Hold Video (https://www.youtube.com/watch?v=uHWynZ3tmvU&feature=youtu.be)
MOVEMENT PREP
Warmup Set
10 GHD Sit-ups
10 Second Hip Extension Hold
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