CrossFit Evergreen – CrossFit
Strength
Strict Pull-Up
WEIGHTED STRICT PULL-UPS
[BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1] 5-9 Unbroken: 3-2-2-2-2
10+ Unbroken: 4-4-4-3-2
*Rest as needed between sets.
*Build in weight each set.
MOVEMENT PREP
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups
MODIFICATIONS
WEIGHTED STRICT PULL-UPS
– Remove Weight
– Banded Strict Pull-Ups
-Strict Pull-Ups
STIMULUS
– This is still based on our week 1 max rep strict pull-up test.
– If you haven’t completed the max rep test, perform that in place of this piece today so we have a score moving forward.
– The weights we should use for our sets should be challenging, but done unbroken.
Metcon
May I Have Another (7 Rounds for time)
On the 3:00 x 7 Rounds:
200 Meter Medicine Ball Run 20/14 (Weather Rx is 250 Meter Row with damper set to 10)
12 Toes to Bar
9 Deadlifts MRx: 95/65, Rx: 115/80, Rx+: 155 / 105 lb
MOVEMENT PREP
100 Meter Run
4 Toes to Bar
3 Deadlifts
MODIFICATIONS
200 METER RUN
– Reduce Distance
– 500m Bike
– 250m Row (Higher Damper)
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups
DEADLIFTS
– Reduce Load
– Reduce Reps
– Double Dumbbell Deadlifts
STIMULUS
– CONDITIONING CATEGORY: Threshold
– RUN: 1:00 or less. Hold the ball however.
– TOES TO BAR: 1-3 sets. Less than 1:00.
– DEADLIFT: Unbroken sets. Less than 30s.
– GOAL: At least 30s of rest between rounds.
– SCORE: Enter how long each round took. Overall score will be the sum total of all 7 rounds.
STRATEGY
– Big sets on the toes to bar and deadlifts. Be smooth and breathe through these reps.
– We want a strong effort on the run but not at the expense of breaking the deads and toes to bar more than intended.
– Quick transitions.
– The best place for the medicine ball would likely be under an arm or up on a shoulder. Decide where during the run you’d like to switch arms so that one side does not get overloaded.