Tuesday
CrossFit Evergreen – CrossFit
Home WOD
Choose a version. Finish with Body Armor
Warm-up
Easy Jog:
400 Meters
3 Rounds:
30 Seconds Knuckle Drags (https://www.youtube.com/watch?v=fCbgYvE8NYs&feature=youtu.be)
30 Second Hollow Hold (https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be)
30 Second Active Samson (https://www.youtube.com/watch?v=jGVMgxjPORo&feature=youtu.be)
Metcon (Time)
3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run
MODIFICATIONS
STRICT PULL-UPS
-Banded Strict Pull-ups
-Ring Rows
-Odd Object Rows
400 METER RUNS
-500 Meter Row
-1,000 Meter Bike Erg
-400 Meter Ski Erg
-25/18 Calorie Assault or Echo Bike
-40/28 Calorie Schwinn Bike
-30 x 10 Meter Shuttle Runs
800 METER RUNS
-800 Meter Row
-2,000 Meter Bike Erg
-800 Meter Ski Erg
-50/35 Calorie Assault or Echo Bike
-80/56 Calorie Schwinn Bike
-60 x 10 Meter Shuttle Runs
DESCRIPTION
-All bodyweight movements today in this longer 3-round workout
-We expect this piece to take around 30-36 minutes to complete
-Let’s choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes
Metcon (Time)
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run
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)
MODIFICATIONS
400 METER RUNS
-30 x 10 Meter Shuttle Runs
-30 High Knees in Place
-30 Burpees
-30 Box Jumps/ Stair Jumps
-100 Double Unders
800 METER RUNS
-60 x 10 Meter Shuttle Runs
-60 High Knees in Place
-60 Burpees
-60 Box Jumps/Stair Jumps
-100 Double Unders
DESCRIPTION
-3 movements and 3 rounds in today’s longer workout
-We expect this piece to take around 30-36 minutes to complete
-Let’s choose a rep number or weight that allows you to complete the 50 reps in around 2 minutes each round
Body Armor
Alternating Tabata:
Banded Pull Aparts
Hollow Rocks
STIMULUS
DESCRIPTION
-Tabata Intervals = 8 Rounds: 20 Second On + 10 Seconds Rest
-The flow of the workout goes:
8 Rounds:
20 Seconds Banded Pull Aparts
10 Seconds Rest
20 Seconds Hollow Rocks
10 Seconds Rest
-Choose a band tension that allow you to move for all 20 seconds
-If the hollow rocks are too challenging – complete hollow holds
MODIFICATIONS
-Banded Pull-Aparts
-Scapular Push-ups
MOVEMENT VIDEOS
Banded Pull Aparts: (https://www.youtube.com/watch?v=tBe9bkz9zu8&feature=youtu.be)
Hollow Rocks: (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be)
Strength
If you have the equipment
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
-Starting out the day with some gymnastics stamina work
-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
-We’ll repeat this piece over the next two weeks with the intention of improving our numbers
-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
MOVEMENT PREP
Warmup Set
On the Minute x 3:
50% of Goal Number
Metcon
Body Bag (Time)
21-18-15-12-9:
Pull-ups
Sandbag Cleans (100/70)
Burpees
MOVEMENT VIDEOS
Sandbag Clean: (https://www.youtube.com/watch?v=FXFpxljtd5E&feature=youtu.be)
SUBS
PULL-UPS
-Reduce Reps (Ex: 15-12-9-6-3)
-Strict Pull-ups (12-10-8-6-4)
-Banded Pull-ups
-Jumping Pull-ups
-Ring Rows
SANDBAG CLEANS
-D-Ball Cleans
-Double Dumbbell Power Cleans (50’s/25’s)
Barbell Power Cleans (115/85)
Kettlebell Swings (70/53)
STIMULUS
GENERAL
-We’ll work through 75 reps at each movement in this descending rep scheme triplet workout
-A big theme across all movements is upper body stamina – as we’ll be pulling in the pull-up, holding the bag tight in the sandbag clean, and pressing our bodies off the ground in the burpee
-We expect this workout to take around 12-20 minutes to complete
PULL-UPS
-If you can complete 21+ unbroken pull-ups when fresh, complete the workout as prescribed
-If you’re not quite there, choose a variation listed further down the page in “subs”
SANDBAG CLEANS
-The goal of the middle station is to move a moderately heavy odd object
-This should be a weight that allows you to complete 12-15 reps within a minute when fresh
-Understanding that you may not have a sandbag available, see further down the page for “subs”
BURPEES
-These are standard burpees
-Hit the chest and thighs to the floor at the bottom
-Finish with a small jump to full extension and clap overhead
STRATEGY
GENERAL
-Since we’ll be working through singles on the other two movements, today is a great opportunity to try to work through large sets on the pull-ups
-This doesn’t mean you have to complete these sets unbroken – rather let’s look to push outside your comfort zone
-For Example: If you normally would break these into 3 sets – see if you can do it in two
-On the bag and burpees, settle into a consistent rhythm and try to hold it throughout the workout
-On the burpees, this may mean stepping back or stepping up to keep a rhythm
-Do whatever you have to in order to keep moving forward
Aerobic Threshold Intervals
Metcon (No Measure)
On the 3:00 x 7 Rounds:
400 Meter Run
STIMULUS
GENERAL
-Last week, we performed the same intervals with 6 rounds instead of 7
-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 7 rounds
-We’re aiming for right around a 1:1 work to rest ration
-To be in the ballpark of that ration, 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
-We’ll conclude this progressions with 8 x 400 next week
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
MOVEMENT PREP
Warmup Sets
2 Rounds:
200 Meter Run
100 Meter Easy Walk
Monday
CrossFit Evergreen – CrossFit
Home WOD
Choose a version. Finish with Body Armor.
Metcon (AMRAP – Reps)
AMRAP 15:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (1) Rep to Dumbbell Movements Per Round
MODIFICATIONS
DOUBLE DUMBBELL HANG SQUAT CLEANS
-Single Dumbbell Hang Squat Cleans (Split -Reps Evenly Between Arms)
-Medicine Ball Squat Cleans (Climb by 3’s Each Round)
-Kettlebell Goblet Squats (Climb by 3’s Each Round)
DOUBLE DUMBBELL THRUSTERS
-Single Dumbbell Thrusters (Split Reps Evenly Between Arms)
-Single Dumbbell Goblet Thrusters Video
-Wallballs (Climb by 3’s Each Round)
-Kettlebell Swings (Climb by 3’s Each Round)
DESCRIPTION
-We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
-After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep
-We’ll use [Rounds + Reps] as our scoring choice to keep things simple
-For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
DOUBLE DUMBBELL MOVEMENTS
-There is no prescribed loading for these double dumbbell movements – as everyone has access to different weights at home
-Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus
-An option for those with heavier dumbbell weights who don’t want to get “stuck” would be to use a single dumbbell instead of two
Metcon (AMRAP – Reps)
AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
…
Continue to Add (1) Rep to Odd Object Movements Per Round
MOVEMENT VIDEOS
How to Create an Odd-Object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
Odd-Object Thruster (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)
DESCRIPTION
-We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
-After each set of line hops, which remain at 30, the odd object reps will climb by 1 rep
-We’ll use [Rounds + Reps] as our scoring choice to keep things simple
-For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
-Over the line and back = 1 rep
-The number here is designed to be fairly small
-Choose a rep number that allows you to complete the work in around 30-40 seconds
Body Armor
Metcon (No Measure)
3 Rounds:
Minute 1: Work
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest
MOVEMENT VIDEOS
Dumbbell Floor Press (https://www.youtube.com/watch?v=Lcl6nz7Az-w&feature=youtu.be)
DESCRIPTION
-We’ll alternate between 1 minute of work and 1 minute of rest for 3 rounds
-The 1 minute of work is divided into 3 x 20 second sections
-All 3 stations have an upper body press focus
-Dumbbell Floor Press: Using two moderate dumbbells, lower the weight until the upper arm makes contact with the floor and press to full extension at the top (See Further Down For Video)
Dumbbell Hold at Extension: -Isometric hold with the two dumbbells at the locked out top position of the floor press
Push-ups: Traditional bodyweight push-ups focusing on a full range of motion: chest to floor + elbows locked out at top
-There is no rest between 20 second sections – you’ll move right from one to the next
Strength
If you have the equipment
Front Squat
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Use 67% of Your 1RM Front Squat For All Reps
STIMULUS
GENERAL
-Week 3 of a 5 week squat cycle
-Each minute consists of a single front squat and three back squats
-Same weight is used throughout, and all reps come from the rack
-Use 67% of your 1RM Front Squat for all reps
-Next week we will be building in percentages
MOVEMENT PREP
Warmup Sets
Gradually Build to 67% With Set Of:
1 Front Squat
1 Back Squat”
Metcon
Wet Willy (3 Rounds for reps)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
Max Calorie Row with Time Remaining
SUBS
ROW
-Max Calories on Any Machine
-Max 10 Meter Shuttle Runs
STIMULUS
GENERAL
-Working through high intensity four-minute intervals today
-Following all the work on the barbell, you’ll complete as many calories on the rower with whatever time remains
-Your score today is the total number of calories accumulated over the three rounds
BARBELL MOVEMENTS
-As the rounds on the barbell decrease, the weight on the barbell will increase
-This format ideally allows you to have more time on the rower with each interval
-Choose your barbell weights based of the following recommendations:
1*st AMRAP: Light weight that allows you to clear the 3 rounds in under 3:00
*2nd AMRAP: Light-moderate weight that allows you to clear the 2 rounds in under 2:30
*3rd AMRAP: Moderate weight that allows you to clear the 1 round in under 1:30
-The limiting movement on the barbell will likely be the hang power snatches
STRATEGY
GENERAL
-With 4 minutes of work followed by 4 minutes of rest, look to bring the intensity within these short windows
-The best place to break strategically in these rounds is the deadlifts
-While it is the easiest movement of the three, it is also the easiest to break
-Breaking the deadlifts into a few sets will allow you to go big on the overhead squats and hang power snatches
-See if you can work through large, possibly unbroken sets of the two overhead movements
-Knowing there is rest to come, settle into a strong pace with powerful strokes to finish out the rounds on the rower
Sunday
CrossFit Evergreen – CrossFit
Supple Sunday:
Whether it be upon rising, before bed, or anywhere in between, working these 30 minutes will make a significant difference in our recovery, performance, and longevity.
Mobility
Upper Body Mobility
Wrist Stretches: 30 Seconds Each Direction
Video (https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be)
Pec Stretch on Wall : 1-2 Minutes Each Side
Video (https://www.youtube.com/watch?v=_Fo1Jva3tGc)
Puppy Pose: 2 Minute Hold
Video (https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be)
Lower Body Mobility
Frog Stretch: 3 Minute Hold
Video (https://www.youtube.com/watch?v=krPrkio2uXs&feature=youtu.be)
Pigeon Pose: 1-2 Minutes Each Side
Video (https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be)
Couch Stretch: 1-2 Minutes Each Side
Video (https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be)
Butterfly Stretch: 2 Minute Hold
Video (https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be)
Squat Hold: 3 Minutes
Video (https://www.youtube.com/watch?v=OGX6HruOy0s&feature=youtu.be)
Saturday
CrossFit Evergreen – CrossFit
Home WOD
Warm-up
8 Minutes For Quality:
10 Frog Jumps Video (https://www.youtube.com/watch?v=VoIEWe3UfCY)
200 Meter Run
5 Inchworm to Push-ups Video (https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be)
Froggin (Time)
Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run
MODIFICATIONS
RUN:
-250 Meter Row or Ski
-500 Meter Bike Erg
-20/14 Calorie Schwinn Bike
-12/9 Calorie Assault or Echo Bike
-30 Box Jumps
-50 High Knees In Place*
*Knees should reach up above the hip crease. Each knee up counts as one, so 25/25 per side
DESCRIPTION
-Rounds begin every 5 minutes in this simple bodyweight interval workout
-You’ll complete the three stations for time and rest whatever time remains until the next round begins
-Rounds begin on the 0-5-10-15-20
-Record your time following the second 200 meter run
-Your score is the slowest of the 5 rounds
-We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest
Body Armor
Metcon (No Measure)
Not for Time:
50 “Child Makers”
1 “Child Maker” (see notes for video):
With a dumbbell in each hand:
1 Pushup
1 Dumbbell Row (left)
1 Dumbbell Row (right)
1 Dumbbell Deadlift
MODIFICATIONS
-Athletes choice on loading
-If we have only a single dumbbell, complete a regular pushup, and the remainder as above
-If we do not have any weights, complete:
*1 Pushup Plank (https://www.youtube.com/watch?v=P7E2_-yUMOI)
*1 Pushup
*1 Burpee
1 “Child Maker” (https://www.youtube.com/watch?v=qOF5m_WUFFs&feature=youtu.be)
Metcon
If you have the equipment
Purell (Time)
10-9-8-7-6-5-4-3-2-1:
Squat Snatches (115/85)
200 Meter Run
STIMULUS
GENERAL
-We’ll work with a moderate weight barbell in this descending rep scheme workout
-After completing each round of squat snatches, you’ll head out the door for 200 meter run before returning to the barbell for one less rep than the previous round
-Record your time after finishing the final 200 meter run
-We expect this workout to take around 10-15 minutes to complete
SQUAT SNATCH
-The weight on the barbell should be a load that you could complete for at least 12-15 unbroken squat snatches when fresh
-Within the workout, you should be able to complete some sets of ‘touch and go’ reps
-If you’re on the fence, go with a lighter weight to stay moving
RUN
-If unable to run outside, complete one of the following:
*500 Meter Bike Erg
*250 Meter Row
*12/9 Calorie Assault Bike or Echo Bike
*15/12 Calorie Schwinn Bike
*150 Meter Assault Runner or Trueform
*20 x 10 Meter Shuttle Runs
Strategy
GENERAL
-With runs following each round of squat snatches, today is a great opportunity to push for touch and go sets on the barbell
-The goal is to run at a speed that supports these ‘touch and go’ sets
-During the first 5 rounds, your run speed should likely be slower than your last 5 rounds
-With 40 of the 55 barbell reps happening from the set of 10-6, running at a slightly slower pace will allow you to stick to bigger sets on the barbell
-There are only 15 total barbell reps from the sets of 5-1, so running faster to finish things out makes more sense here
-While we’re aiming for ‘touch and go’ sets, this doesn’t mean you have to go unbroken on the bigger rounds
-For Example: On the set of 10, you could start off with 5 touch and go reps before moving to quick singles for the last 5
-Start off each set of squat snatches with some touch and go and then do what you can to continue moving forward
Row Conditioning
2k Row (Time)
Max Effort 2k Row
For Time:
2,000 Meter Row
On the 0:00: 100 Double Unders
On the 3:00: 80 Double Unders
On the 6:00: 60 Double Unders
On the 9:00: 40 Double Unders
On the 12:00: 20 Double Unders
STIMULUS
GENERAL
-In this row conditioning piece, we’ll alternate between sets of double unders and time on the rower
-To start the workout and then every 3 minutes (0-3-6-9-12), you’ll complete a set of double unders at descending reps
-You must finish the prescribed number of reps before you can get on the rower to accumulate meters
-Your score is total time on a running clock it takes to row 2,000 meters
-The reason we’ll use a running clock is because the timer on the rower will stop moving when you get off to do double unders
-If you finish the 2k row before a set of double unders, you do not have to complete them
-For Example: If you finish the 2,000 meters at 8:45, you do not have to complete the set of 40 double unders that was set to happen on the 9:00
DOUBLE UNDERS
-Cap your double unders at the following times to ensure we get the right stimulus
*100 = 1:30 of Practice
*80 = 1:15 of Practice
*60 = 1:00 of Practice
*40 = :45 Practice
*20 = :30 of Practice
SUBS
DOUBLE UNDERS
-Reduce Reps
-Practice Time
*100 = 1:30 of Practice
*80 = 1:15 of Practice
*60 = 1:00 of Practice
*40 = :45 Practice
*20 = :30 of Practice
*2x Single Unders
Strategy
GENERAL
-With double unders cutting into our time and energy, we’re probably rowing about 10 seconds slower than our 2k pace in today’s piece
-For Example:
-If you’re best 2k is 8:00, your 2k pace per 500 would be 2:00
-This means you would try to hold around 2:10 today
-If you don’t know your 2k time is, row at a pace here that you see yourself being able hold for around 8-10 minutes
DOUBLE UNDERS
-Try to work through large sets of double unders
-Even if it fatigues you, you’re still able to strap in and accumulate meters as you recover a bit
-Look to transition quickly from the rope to the machine in order to maximize your time on the rower
-Make sure to set your rope down neatly to make for smooth transitions back to the rope
Friday
CrossFit Evergreen – CrossFit
Home WOD
Choose one. Finish with Body Armor
Metcon (AMRAP – Reps)
AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round
MODIFICATIONS
DOUBLE DUMBBELL POWER CLEANS
-Single Dumbbell Power Cleans (Alternating -Every Rep)
-Odd Object Clean and Jerks
DOUBLE DUMBBELL THRUSTERS
-Single Dumbbell Thrusters (Divide Reps Evenly Between Arms)
-Single Dumbbell Goblet Thrusters
-Odd Object Thrusters
DOUBLE UNDERS
-Reduce Reps
-30 Second or Practice
-45 Single Unders
-30 Line Hops (Over and Back = 1 Rep)
DESCRIPTION
-In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round
-The double under reps will stay static at 30
-Your score total is total reps accumulated over the 12 minutes
-Use the following cheat sheet for scoring:
*Finish 2’s: 34
*Finish 4’s: 72
*Finish 6’s: 114
*Finish 8’s: 160
*Finish 10’s: 210
*Finish 12’s: 264
*Finish 14’s: 322
*Finish 16’s: 384
-Only one head of the dumbbell has to touch the ground for the power cleans
-Choose your weight based off the more challenging movement – which will likely be the thruster
Metcon (AMRAP – Reps)
AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops
…
Continue to Add (2) Reps to Odd Object Movements Per Round
MOVEMENT VIDEOS
Odd-Object Thrusters (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)
MODFICATIONS
LINE HOPS
-Reduce Reps
-30 Double Unders
-30 Second of Double Under Practice
-45 Single Unders
DESCRIPTION
-In this 12 minute workout, the reps on the odd object movements will climb by 2 each round
-The line hop reps will stay static at 30
-Your score total is total reps accumulated over the 12 minutes
-Use the following cheat sheet for scoring:
*Finish 2’s: 34
*Finish 4’s: 72
*Finish 6’s: 114
*Finish 8’s: 160
*Finish 10’s: 210
*Finish 12’s: 264
*Finish 14’s: 322
*Finish 16’s: 384
-Stop at the shoulder on the clean before driving the object overhead in the jerk
-Over and back = 1 line hop
Body Armor
Metcon (No Measure)
Part A) 5 Sets:
1 Squat Complex
Rest :30s between
1 Squat Complex: Video demo (https://www.youtube.com/watch?v=dwGmf49t720&feature=youtu.be)
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats
Part B) Not for Time:
20 Slow Cossack Squats: Video demo (https://www.youtube.com/watch?v=RTlsrgLBxUU)
This is 10 per side
MODIFICATIONS
-Athletes choice on loading on the weighted squats
-If using a single dumbbell, hold in goblet position
-Looking for speed, versus slow-and-grindy
-Be explosive
-Final jumping squats… go for max height
-If we do not have any traditional weights, grab a backpack/bag, or just go bodyweight
Strength
If you have the equipment
Back Squat
Box Squats
On the Minute x 10:
2 Box Squats
All sets at 55% of 1RM Back Squat
Box height just below parallel
STIMULUS
GENERAL
-Week 2 of this progression, adding 5% from last week
-Set box height just below parallel
-All sets completed at 55% 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 50% of 1RM Squat
Metcon
Count Chalkula (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
25 Box Jumps (24″/20″)
20 Toes to Bar
15 Push Presses (135/95)
SUBS
TOES TO BAR
-Reduce Reps
-Feet as High as Possible
-Knees to Elbows/Chest/Waist
STIMULUS
GENERAL
-Working through some weightlifting and gymnastics movements in this longer AMRAP workout
-Over the course of the 20 minutes, we can expect to complete 3+ rounds
KETTLEBELL SWINGS
-Choose a kettlebell weight that allows you to complete to 30 reps within 3 sets during the workout
-These swings finish all the way overhead
BOX JUMPS
-These are standard box jumps, requiring you to stand to full extension on top of the box
TOES TO BAR
-Pick a variation or rep number here that allows you to complete the movement in 1:30 or less
PUSH PRESSES
-Choose a moderate weight that you can compete within 3 sets during the workout
-Note that there is no re-bend on the knees in the push press
Strategy
GENERAL
-We’re likely breaking every movement besides the box jumps up at some point during the workout to get our best score possible
-Even breaking these, having a plan from the beginning can help you keep your rest time down and movement time up
-There is a good amount of interference between these movements, as 3 of them involve our grip and finish overhead, so smaller sets early on will help keep fatigue to a manageable level
-Envision how you would be breaking up each of these movements about 15 minutes into the workout and do that from the very beginning
-This approach allows for consistency across the rounds
-Consider the following options at each of the movements below:
KETTLEBELL SWINGS
*1 Set: 30
*2 Sets: 20-10 or 15-15
*3 Sets: 10-10-10 or 12-10-8
TOES TO BAR
*1 Set: 20
*2 Sets: 10-10 or 12-8
*3 Sets: 8-7-5 or 10-5-5
*4 Sets: 5’s
*5 Sets: 4’s
PUSH PRESSES
*1 Set: 15
*2 Sets: 8-7 or 10-5
*3 Sets: 5-5-5 or 6-5-4
Thursday
CrossFit Evergreen – CrossFit
Mobility
Upper Body Mobility
Wrist Stretches: 30 Seconds Each Direction
Video (https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be)
Pec Stretch on Wall : 1-2 Minutes Each Side
Video (https://www.youtube.com/watch?v=_Fo1Jva3tGc)
Puppy Pose: 2 Minute Hold
Video (https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be)
Lower Body Mobility
Frog Stretch: 3 Minute Hold
Video (https://www.youtube.com/watch?v=krPrkio2uXs&feature=youtu.be)
Pigeon Pose: 1-2 Minutes Each Side
Video (https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be)
Couch Stretch: 1-2 Minutes Each Side
Video (https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be)
Butterfly Stretch: 2 Minute Hold
Video (https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be)
Squat Hold: 3 Minutes
Video (https://www.youtube.com/watch?v=OGX6HruOy0s&feature=youtu.be)
Metcon
Metcon (No Measure)
20 minutes of one of the following:
Bike
Row
Run
Walk/Hike
-Get out of the house if you can
-Remember to keep your safe distance
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