Monday
CrossFit Evergreen – CrossFit
Strength
Back Squat
Set 1: 4 @ 72%
Set 2: 2 @ 78%
Set 3: 4 @ 72%
Set 4: 2 @ 82%
Set 5: 4 @ 72%
Set 6: 2 @ 86%
Rest 2:00 between sets.
Back Squat
Metcon
Soul Crusher (Time)
3 Rounds:
16 Bench Dips (Rx+=Strict Ring Dips)
12 Barbell Bent Over Rows 95/65 (Rx+=115/80)
18 Weighted Glute Bridges 95/65 (Rx+=115/80)
14 Weighted Sit-Ups 35/25 (Rx+= GHD)
300ft Double Dumbbell Carry (at sides) 55/35
Rest 1:00 between rounds.
Sat. Partner WOD 4/27
CrossFit Evergreen – CrossFit
Simplenesses (Time)
In teams of two do:
– 25m run
– 10 push ups Rx+ feet elevated, 20″
– 10 abmat sit ups; Rx+: V-ups + 10 sec. hold on last one
– 50m run
– 9 push ups
– 9 sit ups
– 100m run
– 8 push ups
– 8 sit ups
– 200m run
– 7 push ups
– 7 sit ups
– 300m run
– 6 push ups
– 6 sit ups
– 25m run
– 5 push ups
– 5 sit ups
– 50m run
– 4 push ups
– 4 sit ups
– 100m run
– 3 push ups
– 3 sit ups
-200m run
– 2 push ups
– 2 sit ups
– 300m run
– 1 push ups
– 1 sit up
– do everything at the same time, but your partner can not go ahead without you
Friday
CrossFit Evergreen – CrossFit
Metcon
Girls Gone Wild (3 Rounds for time)
On the 0:00… Girls Gone Wild Part #1 – “Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups
On the 4:00… Girls Gone Wild Part #2 – “Diane”
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups
On the 8:00… Girls Gone Wild Part #3 – “Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)
What is less important than doing these workouts as “Rx”, is completing these with rest between. If we believe there is a strong chance that we will reach the 4:00 cap in either “Fran” or “Diane”, let’s slightly modify the couplets so that we are afforded around :30-1:00 of rest. This makes the stimulus of the workout more potent, as opposed to a 15:00 straight workout. We are looking for the sprint stimulus today.
Enter all three completion times to the trackers, where the system will add together the sum total.
If we reach a time cap, add a single second for every repetition not completed.
1000m Row (Time)
Max Effort 1000m Row
100m Row (Time)
100m Row
Thursday
CrossFit Evergreen – CrossFit
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
1 minute ME V-ups
1 minute ME DU
1 minute ME Abmat Sit-ups
1 minute ME Mtn Climbers
1 minute ME 1/2 Burpees
1 minute Rest
Mobility
Foam Roll:
Quads
Calves
Hamstrings
IT Band
Glutes
Back
Wednesday
CrossFit Evergreen – CrossFit
Strength
Strict Handstand Push-Ups (1 × ME)
HSPU with no added assistance from a kip.
Re-test our Strict HSPU today.
Metcon
The Chief (5 Rounds for reps)
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats Rest
1:00 between each AMRAP.
Stimulus wise, we are looking for an unbroken barbell – throughout the duration. Let’s make this workout about our conditioning and stamina, and not about our olympic lifting strength. View this as a load that we could cycle for 21+ repetitions unbroken when fresh… if not more.
In pacing “The Chief”, we first tend to gravitate towards the pushups. Pushups are one of those movements that can disappear for us if we reach failure. Knowing where we stand in this movement is vital. These reps do not need to be unbroken, but we do want to strive towards consistency. It is not wrong to break this set up into two quick bursts. But, if we are breaking more than once per, we are losing the stimulus. Let’s choose a difficulty today that allows us to clear each set with at most, that single break.
Next are the air squats. This is the pacer of the workout. A chance to level our heart rate, and buy us a brief bit of recovery before our next transition through another round of cleans and pushups. Slow is smooth, smooth is fast here. And as we move through these, let’s respect the movement. The air squat is one that if we relax into, we’ll likely find some issues deeper into the workout. As in, our lower back. The combination of higher volume cleans and air squats can result in a gnarly back cramp if we are not disciplined with our technique. The most common pitfall in this workout will be lazy air squats. Where we dump our torso forward, placing a good amount of work on our posterior. These squats will be the grinder of the workout, but it doesn’t mean it’s alright to let our technique slide. That will do more harm than good here.
Lastly, circling back to the cleans. Again, we are looking for the unbroken barbell throughout here. And with that, we want to be mindful of our transitions. this is a workout where a second here and there between movements can creep in.
Tuesday
CrossFit Evergreen – CrossFit
Strength
Metcon (No Measure)
3 Big Sets:
2 × Sled Push (Down and back twice) 135/90 (3 Blues for men/ 2 blues for women)
30 DB weighted step ups 24/20 (you choose the weight)
2 × Backwards Sled Pull (down and back twice)
Metcon
Boat Race (Time)
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.
Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.
Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.
On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.
On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.
High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and give it all inside those windows.
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