CrossFit Evergreen – CrossFit
Strength
Back Squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
Rest 2:00 between sets.
Accumulating a total of 27 repetitions with a loading at 65% or above, we can expect a bit of residual soreness to start. Very quickly however, will we adapt to the routine squatting volume. As one can expect however, we want to start on the manageable side and slowly grow in volume.
We’ll be repeating this exact repetition scheme next week, growing in percentages. This week is intended to be on the manageable side. We’ll need to work to finish each set, but we are nowhere near movement failure.
Metcon
Metcon (Time)
3 Rounds
16 DB Front Rack Reverse Lunges 55/35 (1 DB in each hand)
Farmers Carry (From the garage door to the end of the building and back twice) 55/35 (1 in each hand)
16 Deadlifts 185/135
32 AbMat Sit-Ups
If all rx dumbbells are used the 24kg and 16kg KBs can be substituted.