Wednesday
CrossFit Evergreen – CrossFit
Home WOD
Choose one. Follow with Body Armor
Metcon (3 Rounds for time)
On the 0:00…
Round #1
5 Rounds of “Strict Cindy”:
50 Single Dumbbell Power Cleans
On the 8:00…
Round #2
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00…
Round #3
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters
1 round of ” Strict Cindy”:
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
STIMULUS
-This 3 part workout is scored separately, with the score being the sum of all three parts
-Enter your 3 times and they will be added together for you
-Choose weights and variations that enable you to complete each part in 5-7 minutes
-You will rest the remainder of the 8 minutes until the next part begins
-Each part begins on the 8 (0:00, 8:00, 16:00)
-With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
-With rest built-in, let’s shoot for really large sets on the dumbbell movements
-Power Cleans and squat clean thrusters will alternate each rep
MOVEMENT VIDEOS
Single Dumbbell Power Clean (https://www.youtube.com/watch?v=JiodoFLKJWc&feature=youtu.be)
Alternating Single Arm Squat Clean Thrusters (https://www.youtube.com/watch?v=LSGyWhjctXk&feature=youtu.be)
Metcon (3 Rounds for time)
On the 0:00…
Round #1
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder
On the 8:00…
Round #2
4 Rounds of “Sindee”
40 Odd-Object Squats
On the 16:00…
Round #3
3 Rounds of “Sindee”
30 Odd-Object Thrusters
1 round of “Sindee”:
10 Push-ups
20 Air Squats
STIMULUS
-This 3 part workout is scored separately, with the score being the sum of all three parts
-Enter your 3 times and they will be added together for you
-Choose weights and variations that enable you to complete each part in 5-7 minutes
-You will rest the remainder of the 8 minutes until the next part begins
-Each part begins on the 8 (0:00, 8:00, 16:00)
-With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort
-With rest built-in, let’s shoot for really large sets on the odd-object movements
-Odd-Object ground to shoulder will alternate shoulders each rep
MOVEMENT VIDEOS
Odd-object ground to shoulder (https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be)
Odd-object squats (https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be)
Odd-object thrusters (https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be)
How to Create an Odd-object (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
Body Armor
4 Giant Sets, Not for Score:
:30s Single Leg Hold (left)
:30s Single Leg Hold (right)
:30s Bird Dog (left)
:30s Bird Dog (right)
Rest as needed between sets.
Not for score, but for quality movement.
Single Leg Hold
Movement Demo – Video (https://www.youtube.com/watch?v=UowHMjlgFUo&feature=youtu.be)
-Single leg focus, training hip flexor/midline strength
-Be aware of our midline here… lock down the rib cage
-Extend knee as best as we can, while maintaining engaged back (avoid hyperextension)
Bird Dog
Movement Demo – Video (https://www.youtube.com/watch?v=Cl0xiEXBpag&feature=youtu.be)
-If right arm comes up, left leg comes up
-Aim here is a straight line from raised fingers to toes
-Get “as long” as we can here
-Focus on keeping squared off at shoulders and hips – fight the rotation
Metcon
If you have the equipment
Snake Bite (Time)
21-15-9: (12 Min Cap)
Power Snatch (Rx+= Squat Snatch) (95/65)
Pull-ups (Rx+= C2B)
STIMULUS
GENERAL
-“Snake Bite” is a CompTrain Benchmark workout last completed on 9.30.19
-This higher skilled couplet workout should take between 5-12 minutes to complete
SNATCHES & PULL-UPS
-Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh
-Choose a pull-up variation that you could also complete the set of 21 in 1-2 sets when fresh
-Within the workout, you should be able to complete both of these movements in smaller sets – not single repetitions
Strategy
GENERAL
-With a total body pull followed by an upper body pull, there will definitely be some interference between the two movements
-Break up the round of 21 in a way that sets you up for a strong round of 15
-With only 6 less reps than the opening round and some fatigue setting in, being able to stay moving efficiently through this middle round is the most important part of the workout
-Consider the potential rep schemes below for each movement
SNATCHES & PULL-UPS
Round of 21
7 Sets: 3’s
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9
Round of 15
5 Sets: 3’s
4 Sets: 4-4-4-3
3 Sets: 5-5-5 or 6-5-4
2 Sets: 8-7
Round of 9
3 Sets: 3’s
2 Sets: 5-4
Body Armor
Metcon (No Measure)
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
-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)
Metcon (No Measure)
Body Armor (B)
3 Giant Sets:
9 Strict Toes to Bar
15 GHD Sit-Ups
21s L-Sit on Paralettes
STIMULUS
GENERAL
-In the second part of Body Armor, we’ll work through some high interference midline work
-Try to move with a purpose through the 9-15-21
-Rest as needed between after each set to maintain quality
MOVEMENT VIDEOS
Strict Toes to Bar: (https://www.youtube.com/watch?v=-ZRG5qQYmgs&feature=youtu.be)
GHD Sit-ups: (https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be)
L-Sits: (https://www.youtube.com/watch?v=kDOjjpwar-s&feature=youtu.be)
Tuesday
CrossFit Evergreen – CrossFit
Warm-up
WARM-UP
8 Minutes Straight:
-1 Minute line-Hops
-1 Minute Glute Bridges Video (https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be)
-1 Minute line-hops
-1:00 Hollow Rocks Video (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&feature=youtu.be)
-1 Minute line-hops
-1 Minute Glute Bridge Walkouts Video (https://www.youtube.com/watch?v=gp4VBp8_WSY&feature=youtu.be)
1 Minute line-hops
1 Minute Sit-Ups
Home WOD
Choose a version and finish with Body Armor
Metcon (Time)
For Time:
400m Run
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run
SUBS
Run:
-500m Row
-800m Bike Erg
-40/30 Cal AB
STIMULUS
-This big, longer chipper workout will challenge our metabolic conditioning
-Let’s chip away at the double under and sit-ups movements in manageable chunks
-A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
-If we stay under control for the first half, we’ll be able to attack the second half
-Find paces and break-up strategies that you see yourself improving upon
Metcon (Time)
For Time:
100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run
SUBS
Run
-50-40-30-20-10 Box Jumps/Stair Jumps
-20 x 10m Shuttle Runs
STIMULUS
-This big, longer chipper workout will challenge our metabolic conditioning
-Let’s chip away at the line hops and sit-ups movements in manageable chunks
-A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
-Use a line in the floor or tape to create a lateral jumping pattern, over and back counts as 1 line hop
-If we stay under control for the first half, we’ll be able to attack the second half
-Find paces and break-up strategies that you see yourself improving upon
Body Armor
Metcon (No Measure)
4 Giant Sets, Not for Score:
:30s Single Arm Russian Swings (left)
:30s Single Arm Overhead Hold (left)
:30s Single Arm Russian Swings (right)
:30s Single Arm Overhead Hold (right)
Rest as needed between sets.
Not for score, but for quality.
Movement demo – Video (https://www.youtube.com/watch?v=P2Mbp13gw9g&feature=youtu.be)
Single Arm Russian Swings:
-Maintain “hammer grip” (thumbs up)
-Swing to chest level
Single Arm Overhead Hold:
-Extension of the elbow and midline is the focus
-Never stop pushing (elbow extension)
-Cinch down ribcage of the arm overhead (midline)
Strength
If you have the equipment
Strict JT (Time)
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
SUBS
OVERALL WORKOUT:
-Reduce Volume
STRICT HANDSTAND PUSH-UPS:
-Reduce Reps
-Feet on Box or Bench Video
STRICT RING DIPS:
-Reduce Reps
-Banded Ring Dips
PUSH-UPS:
-Reduce Reps
-Elevate Hands to Box or Bench
-Knee Push-ups
STIMULUS
GENERAL
-“Strict JT” is a cycle benchmark we will re-test
-This triplet workout is an all upper body pushing focused gymnastics piece
-Because it is high interference (all pressing), you’ll likely benefit from breaking each movement up into small sets from the very beginning
-Choose rep numbers based off the strict handstand push-ups or struct ring dips
-Your first round number should be something that you could complete unbroken when fresh
-Reducing the overall volume is an option:
15-12-9
12-9-6
9-7-5
STRICT RING DIPS
-The front of the shoulder should descend below the elbow in the bottom of the dip
Metcon
Woodworker (Time)
For Time:
100 Double Unders
75/50 Calorie Row
50 Burpee Box Jumps (24″/20″)
75/50 Calorie Row
100 Double Unders
SUBS
DOUBLE UNDERS:
-Reduce Reps
-2 Minutes of Practice for 100 Reps
-150 Single Unders (1.5x)
STIMULUS
GENERAL
-Working on the medium-long side for this cardio focused chipper workout
-We expect this workout to last between 15-20 minutes
DOUBLE UNDERS
-Choose a rep number or variation that allows you to clear this movement in 2 minutes or less
BURPEE BOX JUMPS
-Stand to full extension on top of the box
-You can jump or step out of the burpee, but should jump up to the box
-Face the box in the burpee
STRATEGY
GENERAL
-The strategy here is fairly simple
-The front half of the workout mirrors the back
-The goal is to hold a pace on the first set of double unders and row, along with the burpee box jumps, that allows you to move just as fast, if not faster, on the last set of row and double unders
ROW & BURPEE BOX JUMPS
-Smooth is fast on the row and burpee box jumps
-Rather than thinking of the first round of rowing as 75/50 calories, imagine being on there for the full 150/100
-Having the full workload in mind can help you pace this movement out effectively
-Move at a steady, robotic pace through the burpee box jumps that allows you to re-create your pace on the rower for the second round
DOUBLE UNDERS
-Here are a several options on how to breakup the Double Unders:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25-25-25-25
5 Sets: 20-20-20-20-20
Monday
CrossFit Evergreen – CrossFit
“Never confuse movement, with action.” – Ernest Hemingway
We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.
We don’t want to just “move” through life, just like how we don’t want to “exercise”. We *train*. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.
Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?
Home WOD
Choose One
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
SUBS
Pull-Ups
-Horizontal Ring Rows
-Barbell Rows (put the barbell in a rack – similar to ring row)
-Ring Pull-ups
STIMULUS
-This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
-The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
Strict pull-ups will be the only movement we may break up today
-There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least
-Let’s be mindful of the total accumulated volume of strict pull-ups as we move into 12-15+ rounds
-Burpees are standard with chest to ground and full hip extension at the top
-Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges
-Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
Your score will be total rounds +reps
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges
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)
-Odd-Object Lunges (https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be)
STIMULUS
-This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
-The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
-Odd-object rows will be the only movement we may break up today
-There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least
-Let’s be mindful of the total accumulated volume of odd-object rows as we move into 12-15+ rounds
-Set up your odd-object weight to be a heavy and challenging weight
-Burpees are standard with chest to ground and full hip extension at the top
-Odd-object will be held horizontally across the chest during the lunges
-Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
-Your score will be total rounds +reps
Strength
If you have the equipment
Front Squat
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Barbell loaded at 63% of your estimated 1RM Front Squat for all repetitions
STIMULUS
GENERAL
-Week #1 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
Metcon
Powerhouse (Time)
On the 5:00 x 5 Rounds:
15/12 Calorie Bike
15 Double Dumbbell Power Snatches (35’s/20’s)
9 Thrusters (135/95)
SUBS
BIKE ERG
-Equal Calorie Row
-200 Meter Run
STIMULUS
GENERAL
-You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5-minute window
-Rounds begin on the 0:00-5:00-10:00-15:00-20:00
-Record your time following the 9th thruster, as your score is the slowest of the 5 rounds
-We want these rounds to take less than 4 minutes to complete so you have at least 1 minute to rest
DOUBLE DUMBBELL POWER SNATCHES
-Let’s choose a weight here that you can complete in 1-2 sets within the workout
-Both heads of the dumbbell should make contact with the floor
THRUSTERS
-The thruster weight is designed to be on the moderately heavy side
-This is a weight that is challenging, but one that you can complete unbroken for 9 reps within the workout
Strategy
GENERAL
-With some rest built in, let’s move with a sense of urgency from movement to movement
-However, with your score being the slowest of the 5 rounds, let’s make sure to move at a sustainable pace from the beginning
-A helpful approach can be to establish your first round as your slowest, and then try to get 1 second faster with each round
BIKE
-With each round beginning on the bike, start with a quick 3-5 second burst before settling into a moderately fast pace
-This should be a speed that you see yourself holding in rounds 3-5
DOUBLE DUMBBELL POWER SNATCHES
-If you’re going to break one of the weight movements, make it the double dumbbell power snatches
-The weight returns to the floor on each rep anyways, so these breaks are fairly quick compared to the thrusters
-Get to rep 8 and see how you feel before breaking
-If you think you can hold on for another 7 without negatively affecting the thrusters, do it
THRUSTERS
-With just enough reps and some rest following the thrusters, see if you can hold on for unbroken sets throughout
-You can adjust your pace on the first two movements to better enable you to maintain 9 straight reps across the 5 rounds
Saturday
CrossFit Evergreen – CrossFit
“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris
It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.
Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.
It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.
Home WOD
Choose One
Metcon (Time)
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS
*Power Snatches change arms every rep
*OHS change arms as athlete chooses
SUBS
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
SINGLE ARM DUMBBELL OVERHEAD SQUATS
-Single Arm Dumbbell Front Squats
STIMULUS
-You’ll complete the 3 listed movement for 5 total rounds
-Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout
-Single Arm Dumbbell Overhead Squats can be a very limited movement for many
-Two different dumbbells may be used to tackle both movements with intended stimulus
-Let’s treat the run as somewhat of a buy-in
-The workout isn’t necessarily “won” there
It is “won” by thriving on the snatches and overhead squats
-A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round
-Your score is total time of completion
Metcon (Time)
5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats
SUBS
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
STIMULUS
-You’ll complete the 3 listed movement for 5 total rounds
-Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout
-Let’s treat the run as somewhat of a buy-in
-The workout isn’t necessarily “won” there
It is “won” by thriving on the ground to overhead and the squats
-A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round
-Your score is total time of completion
MOVEMENT VIDEOS
How to create an Odd-Object Video (https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be)
Odd-Object Ground to Overhead Video (https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be)
Odd-Object Squats Video (https://www.youtube.com/watch?v=42UBogWGQGo&feature=youtu.be)
Strength
If you have the equipment
Power Clean
On the 2:00 x 5 Sets:
1 Clean Pull
1 Clean High Pull
2 Power Cleans
Set #1 – 50% of 1RM Clean
Set #2 – 55%
Sets #3+4+5 – 60-65%
STIMULUS
-Our complex today focuses on positioning off the ground
-First two reps are pulls, with two power cleans to confirm
-Clean Pull – Big shrug, but arms stay extended
-Clean High Pull – Arms bend (bar to about heart level)
-We do not need to hold onto the bar throughout
-Focus here purely is technique, both in how we approach the complex and the loads on the bar
COMPLEX DEMO
(https://www.youtube.com/watch?v=o3ACl1REplE&feature=youtu.be)
Metcon
Hurricane (Time)
3 Rounds:
800m Run
21 Power Cleans (155/105)
STIMULUS
GENERAL
-“Hurricane” is a simple, but effective couplet of running and power cleans
-The running distance and barbell weight are both designed to be on the moderate side
-We expect this workout to take around 20 minutes to complete
POWER CLEANS
-The barbell weight today should be a weight you can ‘touch and go’ for 12+ reps
-Within the workout, you’ll likely opt for either singles or a mix or ‘touch and go’ and singles
RUN
-If unable to run outside, choose one of the following:
-600 Meter Air Runner or Trueform
-1,600 Meter Bike Erg
-1,000 Meter Row
-80/60 Calorie Schwinn Bike
-60/45 Calorie Assault Bike or Echo Bike
Strategy
RUNS
-With 1.5 miles of running in today’s workout, the runs matter quite a bit
-We can think of these as 6 x 400 meter splits
-The difference of 10 seconds across the 6 splits could mean the difference of going a whole minute faster or a whole minute slower (Example: Holding 1:50 vs. 2:00)
-Let’s hold a moderate pace on the run that you see yourself being able to hold for around 18-20 minutes (or around a 5k pace)
-After finishing the power cleans, take the first 100 meters to recover before trying to settle back in to your workout pace
POWER CLEANS
-With a moderate barbell, singles will definitely be the safest and most consistent option across the 3 rounds of work
-However, coming off the runs, you may be able to open up with a bigger set of ‘touch and go’ reps before moving to singles
-This initial set after each run can help you chip away at almost 1/3 of the reps in one shot
-For Example: You could complete 7 ‘touch and go’ reps before immediately moving to 14 quick singles
-Another option is to complete a mix of ‘touch and go’ sets and singles, with the singles serving as the “”recovery”” for you ‘touch and go’ reps
-For Example: To get to 21 reps, you could complete 3 sets of: 3 ‘Touch and Go’ + 4 Singles
-Overall here, the goal is to choose an option that allows you to stay moving forward
Friday
CrossFit Evergreen – CrossFit
“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.
Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.
Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.
Home WOD
Choose One
Metcon (Time)
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
STIMULUS
-Working through 2 different movements in this conditioning piece
-3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time
-No need to extend the hips fully on our burpees today
-Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks
* See Movement Video*
-DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
-Let’s choose a DB weight that would allow you to hit 30+ reps when fresh
-When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell
-Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks
-Your score will be however long it takes you to finish 100 DB Clean and Jerks
-Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
MOVEMENT VIDEO
Alternating Dumbbell Clean and Jerks (https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be)
Metcon (Time)
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”
STIMULUS
-Working through 2 different movements in this conditioning piece
-3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time
-No need to extend the hips fully on our burpees today
-Once you’ve completed 5 burpees immediately move into alternating Ground to Shoulder
* See Movement Video*
-Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top
-Let’s set up our Odd-Object weight to something that would allow you to hit 20+ reps when fresh
-When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object
-Continue to move through the two movements until you’ve completed 100 ground to shoulder
-Your score will be however long it takes you to finish 100 Odd-Object Ground to shoulder
-Be aware that if you have 2 more Odd-Object ground to shoulder and the clock hits the next minute you need to complete another 5 burpees then finish your two reps
MOVEMENT VIDEO
Odd-Object Ground to Shoulder (https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be)
Metcon
If you have the equipment
Twisted Sister (Time)
For Time:
5 Rounds of “Cindy”
5 Rounds of “Mary”
5 Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Round of “Mary”:
5 Strict Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
SUBS
PULL-UPS
-Reduce Reps
-Banded Pull-ups
-Jumping Pull-ups
-Ring Rows
PUSH-UPS
-Reduce Reps
-Elevate Hands to Box or Bench
-Knee Push-ups
HANDSTAND PUSH-UPS
-Reduce Reps
-Box Handstand Push-ups
-Double Dumbbell Push Press (50/35)
PISTOLS
-Reduce Reps
-Single Leg Squats to Box
-10 Alternating Dumbbell Box Step-ups (50/35)
STIMULUS
GENERAL
-We’ll mash together two classic bodyweight benchmarks in this 15 round workout
-You’ll complete all 5 rounds of “Cindy”, move on to the 5 rounds of “Mary”, and finish with another 5 rounds of “Cindy”
-We expect this piece to take around 15-25 minutes to complete
-Both of these benchmarks are designed with an upper body pull, an upper body push, and a lower body push
“CINDY”
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
-Choose rep schemes or variations that allow you to complete the pull-ups in 1 set and push-ups in 1-2 sets
“MARY”
-“Mary” is the more advanced relative of “Cindy”
1 Round of “Mary”:
5 Strict Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
-Let’s choose a rep number or variation that allows you to complete the strict handstand push-ups in 1-2 sets each round
-You’ll alternate legs every rep for a total of 5 on each side for the pistols
-Choose a pull-up number or variation that you can complete in 1-3 sets
Strategy
“CINDY”
-As listed in the stimulus section, “Cindy” alternates between an upper body pull, and upper body push, and a lower body push
-Let’s break these up in a way that you would if you were completing 20 rounds of “Cindy” for time
-The big things to consider are the upper body movements
-The reps on the pull-ups are on the lower side, but there are 125 pull-ups total in this workout
-If you need a quick break here, think about going 3-2
-The push-ups can add up over the 10 rounds of “Cindy”
-Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent
-The air squats help you pace out workout and provide a break for the upper half
-Move at a pace through those that allows you to thrive on the upper body movements
“MARY”
-“Mary” is similar, but more advanced than “Cindy”
-But just like “Cindy”, we have to consider how to break up the upper body movements first
5 is a smaller number of strict handstand push-ups, but there may be some fatigue from the push-ups in “Cindy”
-Think about going 5 straight or 3-2 there
-With a good number of pull-ups, somewhere between 2-3 sets will be ideal
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
-Just like the air squats in “Cindy”, the pistols are the pacers and upper body break for these 5 rounds
-Move at a pace here that supports your strategy for the upper body movements
Thursday
CrossFit Evergreen – CrossFit
“Excitement comes from the achievement. Fulfillment comes from the journey.”
Winning the award is exciting.
Fulfillment is looking back at the hard work put in.
There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.
The real defining moments are the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.
The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.
Home WOD
Choose One
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees
Substitutions
DU:
-120 Singles
Reverse Burpees:
-Sit-ups
STIMULUS
-Using a single dumbbell in this longer AMRAP workout
-Dumbbell will be held with both hands across the chest for these reverse lunges
-Pick a weight that you can complete the 30 alternating lunges in one unbroken set
-Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout
-1-3 sets will likely be the sweet spot
1Set: 60
2 Sets: 30-30 OR 40-20
3 Sets: 20-20-20 OR 30-20-10
MOVEMENT VIDEOS
Reverse Burpees Video ( https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be )
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees
STIMULUS
-Using an Odd Object in this longer AMRAP workout
-For line hops, let’s choose a line or set down a piece of tape to jump from side to side
-Odd-Object will be held with both hands across the chest for these reverse lunges
-Pick a weight that you can complete the 30 alternating lunges in one unbroken set
MOVEMENT VIDEOS
-How to Create an Odd-Object Video ( https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be )
-Odd-Object Reverse Lunges Video ( https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be )
-Reverse Burpees Video ( https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be)
Mobility
Upper Body
1. Puppy Pose: 1 Minute
Video ( https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be )
2. Shoulder to Floor: 1 Minute Each Side
Video ( https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be )
3. Wrist Stretches: 1 Minute
Video ( https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be )
Lower Body
1. Couch Stretch: 2 Minutes Each Side
Video ( https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be )
2. Pigeon Pose: 2 Minutes Each Side
Video ( https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be )
3. Butterfly: 90 Seconds
Video ( https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be )
4. Pike: 1 Minute
Video ( https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be )
5. Straddle: 1 Minute
Video ( https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be )
6. Kneeling Split: 1 Minute
Video ( https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be )
Metcon
If you have the equipment
Metcon (No Measure)
Not For Time:
1000m Ski
1000m Row
1000m Bike
Into…
3 Rounds For Quality:
10 Wall Facing Squats [Video]( https://www.youtube.com/watch?v=pktIjwNiuYE&feature=youtu.be )
6 Turkish Get-Ups (Alternating) [Video]( https://www.youtube.com/watch?v=pHzmFcU_1Gk&feature=youtu.be )
10 Hip Extensions [Video](https://www.youtube.com/watch?v=6unUeUzvNkE&feature=youtu.be)
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals