CrossFit Evergreen – CrossFit
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.