CrossFit Evergreen – CrossFit

Back Squat (
)

Back Squat

https://ctstorageprod.blob.core.windows.net/videos-movements/back-squat-isometric.mp4

4 Sets:

3 Reps @ 75-80%

*3-5 Second Isometric

*Rest As Needed Between Sets

– For EACH back squat, hold for 3-5 seconds just below parallel. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

– Watch a clock or have someone count out loud for you as we want to complete the full 3-5 seconds to get the most out of these reps.

– Score: Enter heaviest set.

Prep

10 Empty Barbell Back Squats

2-3 Light Reps (No Isometric Hold)

2-3 Moderate Reps (With Isometric Hold)

Cement Legs (6 Rounds for time)

“Cement Legs”

https://ctstorageprod.blob.core.windows.net/videos-coaching/front-rack-box-step-ups.mp4

On the 3:00 x 6 Rounds:
300 Meter Run
8 Front Rack Box Step-ups

Box: (24″/20″)
Barbell: MRx: 55/45, Rx: 75/55, Rx+: 95/65

– Conditioning Category: Grindy Threshold

– Run: Should be completed in less than 2:15.

– Box Step-Ups: Loading should not exceed 50% of your 1RM front squat. Reps should be completed unbroken each round. Alternate legs every rep. Barbell should be taken from the floor.

– Score: Enter split times for each round. Overall score will be the slowest round.  

– Athletes should aim for sustainable efforts each round. There will not be a ton of rest between rounds so pacing the runs in a way that will allow you to maintain the same speed throughout will be very important here. 

– What’s more important than a fast run pace, is making sure that you are able to get the barbell immediately off the ground when you come in, and complete the step-ups unbroken. 

– The major goal here is to complete each round in roughly the same amount of time. See if you can keep each split time within 5 seconds of your first round split time.
 
– Be sure to have. whiteboard nearby where you can record your time each round as this will be what you need to enter run for your scores.  

Prep
200m Run
4 Empty Barbell Front Rack Box Step-Ups  
200m Run
4 Front Rack Box Step-Ups (Workout Weight)

Modifications
300 METER RUN
– Reduce Distance
– 400/300m Row
– 300/200m Ski
– 1/.8km Bike

FRONT RACK BOX STEP-UPS
– Reduce Loading
– Reduce Box Height
– Step-Back Lunges
– Sub Dumbbells

Midline Holds (No Measure)

Midline + Holds [Optional]

3 Supersets For Quality:
50 Seconds Hang From Bar (in Hollow Hold)
30 GHD Sit-ups ( or V-Ups)
30 Sec Superman Hold

Rest 1 Minute Between Sets.

– These supersets are NOT for time but the idea here is to move with urgency from station to station then rest for 1 minute after each set is complete.

– The bar hangs are ideally completed unbroken but if you break, just pick up where you left off when you hop back up. For example if you drop at 30 seconds, hop back up when you are ready and finish out the last 20 seconds. 

– The GHD height should be 40″/37″ for age groups 14-54 and 37″/31″ for age groups 55+. This is the standard set by CrossFit HQ. Measure form the top of the pads to the floor.

– The Superman’s are the same as bar hold accumulate time.

– Score: No Score. Just good work!!