CrossFit Evergreen – CrossFit
Strength
Turkish Get Up (4×2)
4 Sets of 1Rep (per arm)
Get heavy, but this should not be a 1RM attempt.
Metcon
Yes Ma’am (Time)
3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts MRx: 115/80, Rx: 135/95, Rx+: 185 / 135 lb
12 Hand Release Push-ups
9 Box Jumps (24″/20″) MRx= Step-ups
MOVEMENT PREP
7 Calorie Row
6 Deadlifts
6 Hand Release Push-ups
4 Box Jumps
MODIFICATIONS
21/15 CALORIE ROW
– Reduce Calories
– 15/12 Cal Assault Bike
– 15/12 Cal Ski
DEADLIFTS
– Reduce Load
– Reduce Reps
– Sub Kettlebells
BOX JUMPS
– Reduce Height
– Reduce Reps
– Step-Ups
– Squat Jumps
STIMULUS
– CONDITIONING CATEGORY: Threshold
– ROW: Less than 1:30.
– DEADLIFTS: 1-3 sets. Less than 1:00.
– HAND RELEASE PUSH-UPS: 2-3 sets. Less than 1:00.
– BOX JUMPS: Full stand at the top. Less than 1:00.
– SCORE: Time.