CrossFit Evergreen – CrossFit

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Strength

Bench Press

6 Sets:

Bench Press

All Sets Based on 1RM Bench Press

Set 1-2: 4 @ 83%

Set 3-4: 3 @ 88%

Set 5-6: 2 @ 93%

MOVEMENT PREP

2-3 warm-up sets to 83%

MODIFICATIONS

BENCH PRESS

– Sub Dumbbell(s)

– Reduce Percentages

STIMULUS

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

– Weights should allow for unbroken sets.

– Score: Enter weight for the final two sets

Metcon

Just The Two Of Us (AMRAP – Rounds and Reps)

AMRAP 10:

9 Thrusters MRx: 55/35, Rx:75 / 55

35 Double Unders

MOVEMENT PREP

Timed Practice Round:

9 Thrusters

35 Double Unders

*This will give us an idea of how we should go about pacing this workout.

MODIFICATIONS

THRUSTERS

– Reduce Reps

– Reduce Load

– Double Dumbbell Thrusters

35 DOUBLE UNDERS

– Reduce Reps

– 55 Single Unders

– 35 Line Hops
STIMULUS

– CONDITIONING CATEGORY: Threshold

– THRUSTERS: Unbroken sets. Less than 30s.

– DOUBLE UNDERS: Less than 45s.

– GOAL: 7+ Rounds

– SCORE: Rounds + Reps

STRATEGY

– Steady pace on the thrusters. Exhale at the top of each rep.

– Relax the shoulders and breathe on the double unders. Be aware of how tightly you are holding ontot the handles in order to avoid early grip and shoulder fatigue.

– Focus on smooth transitions.