CrossFit Evergreen – CrossFit
Strength
Shoulder Press
3 Sets of 10 @ 60% of 1RM Strict Press
1 Set of 10+ @ 60% of 1RM Strict Press
[Leave 2-3 Reps In The Tank On Max Set]
MOVEMENT PREL
2-3 warmup sets to 60%
MODIFICATIONS
STRICT PRESSES
– Sub Dumbbells
STIMULUS
FLOW: Complete 4 sets of 10 unbroken strict presses from a rack, resting 2-3 minutes between each set. Following the third set, complete 1 set of 10 or more unbroken strict presses. This is essentially a “near max set.”
STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.
SCORE: Enter reps completed for the set of 10+
Metcon
Hide & Seek (Time)
27-21-15-9:
Box Jump Overs 24/20 (MRx: Step Overs 20″ box)
Thrusters MRx: 65 / 45, Rx: 95 / 65
MOVEMENT PREP
3-2-1:
Box Jump Overs
Thrusters
MODIFICATIONS
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Step-Overs
– Broad Jumps
THRUSTERS
– Reduce Reps
– Reduce Load
– Double Dumbbell Thrusters
STIMULUS
CONDITIONING CATEGORY: Threshold
BOX JUMP OVERS: Two foot take off. No need to stand fully. 27 reps should take less than 1:00.
THRUSTERS: 3 sets max. 27 reps should take less than 2:00.
SCORE: Time.
STRATEGY
– Pace the box jump overs. Step down if needed to keep the heart rate under control.
– Hold on for big sets of thursters.
– Quick transitions.
– Be mindful of the timing of your rest periods.