Wednesday
CrossFit Evergreen – CrossFit
Home WOD
Choose a version. Finish with Body Armor.
Metcon (Time)
Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees
MODFICATIONS
DUMBBELL POWER SNATCH:
-Odd Object Ground to Overhead
-Kettlebell Swings
DUMBBELL REVERSE LUNGES:
-Odd Object Reverse Lunges
-Kettlebell Reverse Lunges
-12 Jumping Lunges
DESCRIPTION
-We’ll work through 7 fast paced intervals today
-You’ll work through the 4 stations for time and rest until the next round begins
-Rounds begin on the 0-3-6-9-12-15-18
-Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
-Your score is the slowest of the 7 rounds
Metcon (Time)
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object
MOVEMENT VIDEOS
Odd- Object Ground to Overhead (https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be)
Odd-Object Reverse Lunges (https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be)
How to Create an Odd-Object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
MODIFICATIONS
ODD OBJECT REVERSE LUNGES:
-12 Jumping Lunges
DESCRIPTION
-We’ll work through 7 fast paced intervals today
-You’ll work through the 4 stations for time and rest until the next round begins
-Rounds begin on the 0-3-6-9-12-15-18
-Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
-Your score is the slowest of the 7 rounds
Body Armor
Metcon (No Measure)
3 Rounds:
30s Max Double Dumbbell Row
30s Max Chest Slap Pushups
30s Max Double DB Romanian DL
30s Max Pushups
Rest 1:00 between
Click Video for demo (https://www.youtube.com/watch?v=JpHaijPdurA&feature=youtu.be)
MODIFICATIONS
Rows – Single dumbbell, or any odd-object can work here
Clapping Pushups – Can be completed as any variation of pushup (regular, knees, box)
Romanian Deadlifts – Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to touch ground with bells (go as low as comfortable)
Pushups – Can be completed with same intentions above (knees or box an option)
Strength
If you have the equipment
Deadlift
On the 1:30 x 4 Sets:
5 Deficit Deadlifts
Set 1: 40-50% at 2″ Deficit
Set 2: 40-50% at 3″ Deficit
Set 3: 40-50% at 4″ Deficit
Set 4: 40-50% at 5″ Deficit
From the 6:00 – 12:00:
Build to a Heavy Set of 2 (No Deficit)
STIMULUS
GENERAL
-A Deficit Deadlift is a deadlift performed while standing on a bumper plate
-The goal here is to increase the difficulty of the pull in order to strengthen our conventional deadlift
-It is the equivalent of competing a GHD Sit-ups vs. an AbMat Sit-up
-If you are unable to maintain a good back position from a deficit, complete tempo deadlifts instead (3 second negative) or reduce the deficit
-Start a new set every 90 seconds on the clock (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
-From 6:00-12:00 on the clock, build to a heavy set of 2 deadlifts with no deficit
-Record your score as the final heavy set of 2
MOVEMENT PREP
Warmup Set
Take 4-6 Sets to Build to Opening 40-50% at 2″ Deficit
Metcon
Frank The Tank (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
STIMULUS
GENERAL
-“Frank the Tank” is a CompTrain benchmark workout last completed on 8.21.19
-Each of these high intensity intervals begins with a buy-in of wallballs that only happen once
-With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
-The score for each section is total rounds and reps of deadlifts and lateral barbell burpees
WALLBALLS
-The wallballs should take no longer than 2:30, 2:00, and 1:00 respectively
-Adjust number or stick to a time cap to allow enough time on the scored portion of today’s workout
DEADLIFTS
-Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out
-Consider the following when choosing weights:
*1st Bar: Lighter weight you could complete for 30+ unbroken reps when fresh
*2nd Bar: Moderate weight you could complete for 21+ unbroken reps when fresh
*3rd Bar: Moderately heavy weight you could complete for 12+ unbroken reps when fresh
LATERAL BAR BURPEES
-There is no need to stand to full extension on the lateral bar burpees
-You can jump up or step up out of the burpee, but should jump over the bar with two feet
Tuesday
CrossFit Evergreen – CrossFit
Home WOD
Choose One. Finish with Body Armor.
Metcon (Time)
For Time:
20 Strict Pull-ups
400 Meter Run
40 Double Dumbbell Power Cleans
800 Meter Run
40 Double Dumbbell Push Jerks
400 Meter Run
20 Strict Pull-ups
MODFICATIONS
STRICT PULL-UPS:
-Ring Row or Barbell Row (Barbell in Rack – set up like a ring row)
-40 Odd Object Rows
DOUBLE DUMBBELL POWER CLEANS:
-Single Dumbbell Power Cleans
-Odd Object Ground to Shoulder
DOUBLE DUMBBELL PUSH JERKS:
-Single Dumbbell Push Jerk
-Odd Object Shoulder to Overhead
RUN
400 Meters:
500 Meter Row
1000 Meter Bike Erg
40/30 Calorie Schwinn Bike
28/20 Calorie Assault or Echo Bike
30 x 10 Meter Shuttle Runs
800 Meters:
1000 Meter Row
2000 Meter Bike Erg
80/60 Calorie Schwinn Bike
56/40 Calorie Assault or Echo Bike
60 x 10 Meter Shuttle Runs
STIMULUS
DESCRIPTION
-In this chipper style workout, we’ll alternate between running and either dumbbell movements or strict pull-ups
-We expect this workout to be on the longer side, taking around 18-25 minutes to complete
-Only one head of the dumbbell has to touch the ground at the bottom of each rep
-Choose a weight for the dumbbell here that allows you to complete at least 10 reps at a time
Metcon (Time)
For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows
MOVEMENT VIDEOS
Odd-Object Rows (https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be)
Odd-Object Ground to Shoulder (https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be)
How to Create an Odd-Object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
MODFICATIONS
ODD OBJECT ROWS
-Ring Rows
-Barbell Rows (Barbell in rack – set up in ring row position)
RUN
*400 Meters:
30 x 10 Meter Shuttle Runs
30 Burpees
30 Tuck Jumps
*800 Meters:
60 x 10 Meter Shuttle Runs
60 Burpees
60 Tuck Jumps
STIMULUS
DESCRIPTION
-In this chipper style workout, we’ll alternate between running and odd object movements
-We expect this workout to be on the longer side, taking around 18-25 minutes to complete
-Choose a weight here that allows you to complete at least 10 reps at a time
Body Armor
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Not for tracked score.
Click for a video demonstration (https://www.youtube.com/watch?v=iitBJlg__M8&feature=youtu.be)
MODIFICATIONS
-Intention is to push respective to our own level
-Break as needed, preferring the :20s “on” time (so we can hold the :10s statics)
-Hollow hold can be modified by bending knees and/or keeping arms by sides
-Gluge bridges can be done with feet elevated, or flat on floor
Metcon
If you have the equipment
Flashback (AMRAP – Rounds and Reps)
AMRAP 10:
30 Double Unders
10 Hang Power Cleans (135/95)
30 Double Unders
10 Push Jerks (135/95)
SUBS
DOUBLE UNDERS
-Reduce Reps
-30 Seconds of Practice
-45 Single Unders (1.5x)
STIMULUS
GENERAL
-In this short AMRAP workout let’s choose a moderate weight on the barbell and a jump rope variation that allows you to complete 5+ rounds, or a round at least every 2 minutes
-Your score is total rounds and reps completed at the end of 10 minutes
DOUBLE UNDERS
-The time spend on the rope is designed to be pretty short, taking no longer than 40 seconds to complete
-Choose a rep number or variation that allows you to ideally complete these unbroken each round
BARBELL MOVEMENTS
-Use one barbell weight for both movements, choosing it based on whatever movement is more difficult for you
-This is ideally a weight that allows you to complete the hang power cleans in 1-2 sets each round and the push jerks unbroken”
Strategy
GENERAL
-With a small number of double unders, let’s try to complete those unbroken throughout the workout
-The big thing to consider here is how to approach the barbell movements
-While it is a moderate weight with a smaller rep number, the overall volume can add up fairly quickly, especially when combined with the double unders
-Based on the nature of the movements, we’d rather break the hang power cleans over the push jerks, since you would have to complete extra cleans if you break the push jerks
-Taking one quick break on the hang power cleans can be helpful in staying consistent over the 10 minutes of work
-If you see yourself breaking them at some point, break them from the beginning
-Consider the following break-up options:
*1 Set: 10
*2 Sets: 5-5 or 6-4
-You may also find it helpful to use to clock to help guide you through these rounds and keep you on track towards your desired scores
-Consider the following round times:
*8 Rounds: 1:15 Per Round (1:15-2:30-3:45-5:00-6:15-7:30-8:45-10:00)
*7 Rounds: 1:25 Per Round (1:25-2:50-4:15-5:40-7:05-8:30-9:55)
*6 Rounds: 1:40 Per Round (1:40-3:20-5:00-6:40-8:20-10:00)
*5 Rounds: 2:00 Per Round (2:00-4:00-6:00-8:00-10:00)
Metcon (No Measure)
On the 3:00 x 6 Rounds:
400 Meter Run
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
STIMULUS
GENERAL
-In today’s running intervals, we’re looking for a work to rest ratio right around 1:1
-These are not all out efforts, rather strong efforts that can be sustained for the 6 rounds
-These runs should take between 1:30-1:40 to complete
-Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round
Monday
CrossFit Evergreen – CrossFit
Home WOD
Choose One. Finish with Body Armor
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Air Squats
10 Strict Handstand Pushups (or 20 Pushups)
10 Reverse Burpees
*Every 2 Minutes (Starting at 0): 40 Double Unders
MOVEMENT VIDEOS
Reverse Burpees Video (https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be)
MODIFICATIONS
DOUBLE UNDERS
-40 Line Hops (Over and Back = 1 Rep)
PUSH-UPS
-Reduce Reps
-Elevate Hands to Box or Bench
-Knee Push-ups
REVERSE BURPEES
-10 Regular Burpees
-20 AbMat Sit-ups
DESCRIPTION
-We’ll work through 4 movements in this longer, all bodyweight workout
-Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 double unders
-With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, HSPU’s (or push-ups), and reverse burpees
-When the clock hits the next 2 minute interval, you’ll complete 40 more double unders before picking up where you left off
-Your score is total rounds and reps completed at the end of 20 minutes
-The double under reps do not count towards your score
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Air Squats
10 Strict HSPU (or 20 Push-ups)
10 Reverse Burpees
*Every 2 Minutes (Starting at 0): 40 Line Hops
MOVEMENT VIDEOS
Reverse Burpees Video (https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be)
MODFICATIONS
LINE HOPS
-Reduce Reps
-40 Double Unders
-30 Seconds of Double Under Practice
-60 Single Unders
PUSH-UPS
-Reduce Reps
-Elevate Hands to Box or Bench
-Knee Push-ups
REVERSE BURPEES
-10 Regular Burpees
-20 AbMat Sit-ups
DESCRIPTION
-We’ll work through 4 movements in this longer, all bodyweight workout
-Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 line hops
-Over and back = 1 rep on the line hops
-With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, HSPU (or push-ups), and reverse burpees
-When the clock hits the next 2 minute interval, you’ll complete 40 more line hops before picking up where you left off
-Your score is total rounds and reps completed at the end of 20 minutes
-The line hop reps do not count towards your score
Body Armor
On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex
First set is completed entirely on a single side. Second set on the opposite, totaling three total for each side. Choice of weight, and how to hold.
1 Split Squat Complex – Video Here (https://www.youtube.com/watch?v=CVWwxmFeZu4&feature=youtu.be)
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
MODIFICATIONS
-One set = Two complexes, first weighted, and then unweighted (same leg)
-This is a total of 42 reps per set (21 weighted, 21 unweighted)
-Athlete’s choice on loading for the weighted portion, and how to hold
-Intention is unbroken each time
-Opt for intensity and speed over slow and potentially stops
-Elevate your leg on anything between knee and hip height (counter tops, chair)
-If we do not have any loads, not even a backpack to hold, complete all bodyweight
Strength
If you have the equipment
Front Squat
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions
STIMULUS
GENERAL
-Week #2 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
-Today’s load is on the light/moderate side as we set the baseline
-Next week we will be building in percentages
MOVEMENT PREP
Warmup Sets
Build to our percentage for the day and complete:
1 Front Squat
1 Back Squat
Metcon
Barbarian (Time)
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
600/500 Meter Row
SUBS
Pull-ups:
-Reduce Reps
-Banded Pull-ups
-Jumping Pull-ups
-Ring Rows
-10 Strict Pull-ups
Push-ups:
-Reduce Reps
-Elevate Hands to Box or Bench
-Knee Push-ups
STIMULUS
GENERAL
-A new round starts every 10 minutes in this longer bodyweight cardio piece (0:00 – 10:00 – 20:00)
-You’ll complete the 5 listed movements for time and rest whatever time remains until the next round begins
-For Example: If a round takes you 8 minutes to complete, you’ll have 2 minutes to rest
-With rest built in, let’s try to push the pace through these movements
-Record all three times – as your score is the slowest of the three rounds
-Let’s cap these rounds at 9 minutes to ensure we have at least 1 minute of rest
UPPER BODY MOVEMENTS
-Let’s choose variations or rep numbers that allows you to complete the pull-up and push-ups in no longer than 90 seconds each
Strategy
GENERAL
-This workout is structured in a way that allows you to push for big, fast sets on each movement
-First off, we have rest built in to each round
-Secondly, we switch body parts on each movement (upper pull, upper push, midline, lower push, total body pull)
-This lack of interference enables us to maintain intensity as we progress
UPPER BODY MOVEMENTS
-The first two movements of each round will likely provide the biggest muscular challenge of the workout
-While we can aim to bite of bigger sets than we normally would, let’s consider how we see ourselves breaking these up in rounds 2-3 when considering our initial strategy
-Think about the following sets for each movement
Pull-ups:
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5’s
5 Sets: 4’s
Push-ups:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 12-10-8 or 10-10-10
4 Sets: 8-8-7-7
5 Sets: 6’s
LAST 3 MOVEMENTS
-The last three movements of each round will provide a different challenge than the first two
-While we have to consider how to break up the push-ups and pull-ups, we will not break the sit-ups, air squats, or rowing into several sets
-The focus here is more on how quickly to cycle these reps
-Let’s lean towards being intelligently aggressive – meaning move at a fast pace that you still see yourself holding in the later rounds
Saturday
CrossFit Evergreen – CrossFit
Home WOD
Choose one. Finish with Body Armor
Metcon (Time)
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run
SUBS
Run
2000m/1600m Row
115/80 Calorie AB
3200M Bike Erg
MOVEMENT VIDEOS
Goblet Dumbbell Thrusters Video (https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be)
STIMULUS
-We have a simple couplet sandwiched between a 1 mile run buy in and cash out
-Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out
-For the couplet, lay out goes:
10 Goblet Dumbbell Thrusters
10 Burpees
9 Goblet Dumbbell Thursters
9 Burpees
8 Goblet Dumbbell Thrusters
8 Burpees
etc.
-Standard burpees with chest to the ground and full extension of the hips with the jump at the top
-This can be a long grind of a workout, we expect this workout to take 25-35 Minutes
-The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’
-Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward
-Your score is total time of completion
Metcon (Time)
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees
Into…
1 Mile Run
SUBS
Run
100 Odd-Object Step-ups (use something higher then the normal 24″/20″)
MOVEMENT VIDEOS
Odd-Object Thrusters Video (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)
STIMULUS
-We have a simple couplet sandwiched between a 1 mile run buy in and cash out
-Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out
-For the couplet, lay out goes:
10 Odd-Object Thrusters
10 Burpees
9 Odd-Object Thursters
9 Burpees
8 Odd-Object Thrusters
8 Burpees
etc.
-Standard burpees with chest to the ground and full extension of the hips with the jump at the top
-This can be a long grind of a workout, we expect this workout to take 25-35 Minutes
-The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’
-Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward
-Your score is total time of completion
Body Armor
Metcon (No Measure)
3 Giant Sets:
10 Single Legged Tempo Romanian Deadlifts (right)
10 Single Legged Tempo Romanian Deadlifts (left)
10 Dumbbell Good Mornings
Rest as needed between sets.
Not for time or score, but for quality movement.
Single Legged Tempo Romanian Deadlifts
-Movement Demo – Video (https://www.youtube.com/watch?v=LKYaYKfPH5Y&feature=youtu.be)
-Split position by about a single foot (not a “split jerk distance”
-If right foot is in front, dumbbell in right hand
-Bend back knee and come to your toes so all weight is on the front foot
-3 seconds tempo lowering, where athletes choice on depth (only as far as proper positioning allows)
-Normal speed up
-Complete all 10 reps on the right side, then switch to left
Dumbbell Good Mornings
-Movement Demo – Video (https://www.youtube.com/watch?v=3szgSnReYn8&feature=youtu.be)
-Dumbbell placed on back rack position
-Unlock knees, and maintain a soft bend
-Drive hips backwards as we hinge forward
-Slow and smooth is the aim, lowering only as far as 100% positioning allows
Metcon
If you have the equipment
Toe to Toe (Time)
2 Rounds For Time:
800 Meter Run
60 Wallballs (20/14)
400 Meter Run
40 Box Jumps (24″/20″)
200 Meter Run
20 Toes to Bar
SUBS
TOES TO BAR:
-Reduce Reps
-Feet as High as Possible
-Knees to Elbows/Chest/Waist
STIMULUS
GENERAL
-Going long today, as we expect this workout to take between 20-30 minutes to complete
WALLBALLS
-Choose a weight that allows you to complete at least set of 10’s within the workout
BOX JUMPS
-These are standard box jump, so stand to full extension on top of the box
TOES TO BAR
-Choose a rep number or variation here that allows you to complete the 20 reps in 1:30 or less
RUNNING
-If unable to run outside, complete one of the following:
-800’s:
1000 Meter Row
2000 Meter Bike Erg
56/40 Calorie Assault or Echo Bike
600 Meter Air Runner or Trueform
-400’s:
500 Meter Row
1000 Meter Bike Erg
28/20 Calorie Assault or Echo
Bike
300 Meter Air Runner or Trueform
-200’s:
250 Meter Row
500 Meter Bike Erg
14/10 Calorie Assault or Echo Bike
150 Meter Air Runner or Trueform
Strategy
GENERAL
-Today is a great chance to push your limits on the movements inside the gym
-That doesn’t mean necessarily shooting for unbroken sets – rather trying to get outside of your comfort zone
-If you normally do sets of 10’s on the wallballs, see if you can stretch that further to 15’s or 20’s
-If you always break up your toes to bar into 5’s, see if you can complete the 20 reps as 8-7-5
-The running that follows each of these ‘inside movements’ gives you the opportunity to keep moving forward after ‘going big’
-Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward
-See below for break-up options for the movements that require it
WALLBALLS
1 Set: 60
2 Sets: 30-30 or 40-20
3 Sets: 20-20-20 or 30-15-15
4 Sets: 15-15-15-15
5 Sets: 15-15-10-10-10
6 Sets: 10’s
TOES TO BAR
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5’s
5 Sets: 4’s
Odd Object Conditioning
Metcon (No Measure)
1 Round, Not for Time:
200m Sled Drag (75% Bodyweight)
400m Sled Drag (50% Bodyweight)
600m Sled Drag (25% Bodyweight)
400m Sled Drag (50% Bodyweight)
200m Sled Drag (75% Bodyweight)
SUBS
-Sled Push (If No Staps)
-Double Dumbbell or Kettlebell Farmers Carry (Varying Weights)
STIMULUS
GENERAL
-The sled is the focus of today’s odd object conditioning piece
-This grinder of a workout is not for time, rather for completion
-Attach straps to the sled and face your chest away from it for these drags
-Add the weight listed next to the prescribed distance on top of the sled
-We won’t include the weight of the sled in this weight calculation
-For Example: If you weigh 200 pounds, your weights on top of the sled are:
75%: 150
50%: 100
25%: 50
Friday
CrossFit Evergreen – CrossFit
Home WOD
Choose one version and finish with Body Armor
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders
STIMULUS
-Using a single dumbbell in this longer AMRAP workout
-Pick a weight that you can complete the snatches with 1 break MAX each round
-For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible
-Aim to complete the double unders in 1-2 sets
-FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality
-Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double-Unders
SUBS
Double Unders:
-60 Dot Hops (each foot tap counts as a rep) Video (https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be)
MOVEMENT VIDEOS
Toes Raises Video (https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be)
STIMULUS
-This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work
-Taking short calculated breaks can sometimes allow you to move faster then bigger sets with longer break
-Set up a weight that you can complete the ground to overhead with 1 break MAX each round
-Aim to complete the double unders in 1-2 sets
Body Armor
Metcon (No Measure)
5 Giant Sets:
5 Jump Squats
10 Lemon Squeezes
:15s Hollow Rocks
Rest 1:00 between
Not for score, but for quality movement.
Movement Demo – Video (https://www.youtube.com/watch?v=S2fowkXrZsc&feature=youtu.be)
Jump Squats
-A full depth squat, jumping as high as possible upon extension
-Reset feet between (don’t go right into the next rep)
Lemon Squeezes
-Hollow position, to a balled tuck with hands to shins
-Modify by not extending all the way out to a hollow position
-Move fluidly through these without a pause
Hollow Rocks
-Find Hollow position first, followed by gentle rocking back and forth
-Focus on as minimal contact with the ground throughout (push lower back into floor)
-Extension of arms and knees comes second to hollowing at the hips
-Every full rock (legs down, then up), counts as one rep
Strength
If you have the equipment
Back Squat
Box Squats
On the Minute x 10:
2 Box Squats
All sets at 50% of 1RM Back Squat
Box height just below parallel
STIMULUS
GENERAL
-Set box height just below parallel
-All sets completed at 50% 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
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
STIMULUS
GENERAL
-“DT” is a Hero Workout that was last completed on CompTrain on 1.7.19
-This barbell cycling focused workout should take around 5-10 minutes to complete
-We’ll choose our barbell weight based off the Hang Power Cleans and/or Push Jerks
-This should be a moderate load that allows you to complete the Hang Power Cleans within 3 sets and Push Jerks unbroken during the workout
STRATEGY
GENERAL
-With one barbell and three movements, we want to point out a few places to break for maximum efficiency
-The first time is after the 11th deadlift
-You can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip, which will be more beneficial for the hang power cleans
-You can then complete the 12th deadlift with the hook grip and immediately transition into the hang power cleans
-The second place to break is after the 8th hang power clean
-After this short break, complete the 9th hang power clean before holding on for all 6 push jerks unbroken
HANG POWER CLEANS
-In order to preserve pulling capacity, breaking the hang power cleans into consistent sets from the beginning will be a wise choice
-This should be something that you feel you can maintain for all 5 rounds
-Whether it is 4-4-1 or 8-1, all we are looking for is consistency
-This workout is largely hang power cleans, so managing these properly sets you up for overall success
DEADLIFTS
-Before getting to the hang power cleans, we’ll tackle the deadlifts
-Although the easier movement, you can set yourself up for good hang power cleans and catch your breath by breaking these up a few times
-11-1, 6-5-1, and 4-4-3-1 are options
PUSH JERKS
-As to avoid doing any extra hang power cleans, we can aim to complete the push jerks unbroken
-Taking the extra rest before the last hang power clean into the first push jerk in order to complete those unbroken is encouraged
Thursday
CrossFit Evergreen – CrossFit
Home WOD
Choose One
Metcon (Time)
5 Rounds For Time:
100m Single DB Farmers Carry
200m Run
30 Dumbbell Swings
SUBS
Single DB Farmer’s Carry:
50 Single DB Step-Ups
Run:
20 x 10m Shuttle Runs
200m Row/Bike Erg
25 Cal AB
STIMULUS
-Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time
-Move with purpose through the three movements
-Let’s use the 200m jog as recovery before getting back to the dumbbell for swings
-Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 sets
MOVEMENT VIDEOS
Dumbbell Swings (https://www.youtube.com/watch?v=O8hRTgHb6Uc&feature=youtu.be)
Metcon (Time)
5 Rounds For Time:
100m Odd-Object Carry
200m Run
30 Odd-Object Swings
SUBS
Odd Object Carry:
50 Odd-Object Step-Ups
Run:
20 x 10m Shuttle Runs
30 double-unders
20 Burpees
STIMULUS
-Set up a heavier load if available for the single odd-object carry, but weights that will allow you to complete 50m unbroken each time
-Move with purpose through the three movements
-Let’s use the 200m jog as recovery before getting back to the odd-object for swings
-Set up an odd-object weight for the swings that you could complete the set of 30 in 1 – 2 sets
Metcon
If you have the equipment
Metcon (No Measure)
EMOM 30:
Minute 1: Machine Calories
Minute 2: Russian Kettlebell Swings (53/35)
Minute 3: Air Squats
Minute 4: Double Unders
Minute 5: AbMat Sit-ups
*40 Seconds of Work at Each Station
STIMULUS
GENERAL
-Each movement effort should last :40 seconds long with a built in :20 rest in each minute
-No designated reps for any of the movements
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