CrossFit Evergreen – CrossFit

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Strength

Bench Press (6 Sets)

All Sets Based on 1RM Bench Press

Set 1-2: 8 @ 75%

Set 3-4: 6 @ 80%

Set 5-6: 4 @ 85%

2-3 warm-up sets to 70%

BENCH PRESS MODIFICATIONS

– Sub Dumbbell(s)

– Reduce Percentages

– We’ll build every 2 sets as we reduce reps.

– Weights should allow for unbroken sets.

– Score: Enter weight for 2 sets of 4

Metcon

Negative Nancy (Time)

For Time:

21 Overhead Squats

800 Meter Run

18 Overhead Squats

600 Meter Run

15 Overhead Squats

400 Meter Run

12 Overhead Squats

200 Meter Run

9 Overhead Squats

Barbell: MRx: 55/35 , Rx:75 / 55, Rx+: 95/65

MOVEMENT PREP

6 Overhead Squats

200 Meter Run

MODIFICATIONS

OVERHEAD SQUATS

– Reduce Reps

– Reduce Load

– Front Squats

– Single Dumbbell

– Air Squats

200 METER RUN

– Reduce Distances

– 200m Ski

– 250m Row

– 500m Bike

– CONDITIONING CATEGORY: Threshold

– OVERHEAD SQUATS: Light barbell. 3 sets or less.

– RUN: 1:30 or less per 200m.

– SCORE: Time

– Hold on for big sets of overhead squats.

– Steady pace on the run. Aim to increase your speed as the distance decreases.