CrossFit Evergreen – CrossFit

Shoulder Press

Strict Press

https://ctstorageprod.blob.core.windows.net/videos-movements/strict-press-isometric.mp4

4 Sets:

3 Reps @ 75-80%

*3-5 Second Isometric

*Rest As Needed Between Sets

– For EACH strict press, hold for 3-5 seconds at 1 inch off shoulder on the way up. 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 Strict Presses

2-3 Light Reps (No Isometric Hold)

2-3 Moderate Reps (With Isometric Hold)

Chipper Gone Bad (Calories)

“Chipper Gone Bad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-push-press-cycling.mp4

AMRAP 18:
100 Wallballs
80 Single Dumbbell Snatches
60 Box Jump Overs (24”/20”)
40 Double Dumbbell Push Press
Max Calorie Row  

Wallballs-MRx: 14/12, Rx and Rx+: 20/14
Dumbbells-MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Conditioning Category: Pacer

– Flow: Athletes will perform 100 wallballs, 80 dumbbell snatches, 60 box jump overs, and 40 dumbbell push presses. Once all that work is complete, athletes will accumulate as many calories as possible on the rower in the remaining time of the 18 minute window.

– Wallballs: Athletes should be able to complete sets of 7 or more. Reps should be completed in less than 6:00.

– Dumbbell Snatches: These should be performed as power snatches and athletes should switch arms every rep. Reps should be completed in less than 4:00.

– Box Jump Overs: Athletes are not required to stand fully on the box. You can step or jump off the box today. Reps should be completed in less than 3:00.

– Dumbbell Push Press: Perform with 2 dumbbells. Push jerks will not be allowed. Reps should be completed in less than 2:00.

– Score: Total calories completed. All other reps will not be counted toward your score. if you do not make it to the rower, your score is 0.    

Modifications
WALLBALLS
– Reduce Loading, Target, or Reps
– Single Dumbbell Thrusters
– 200 Air Squats

DUMBBELL SNATCHES
– Reduce Reps or Loading
– Sub Kettlebell Swings
– Sub Empty Barbell Hang Power Snatches

BOX JUMP OVERS
– Reduce Reps or Box Height
– Box Step-Overs
– 120 Dumbbell Jump Overs (Every Jump = 1 Rep)

DUMBBELL PUSH PRESSES
– Reduce Reps or Loading
– Sub Barbell
– Sub Burpees

MAX CALORIE ROW
– Cal Bike
– Cal Ski
– 10m Shuttle Runs

Holds and Midline (Optional) (No Measure)

3 Supersets For Quality:
40 Second KB Front Rack Hold
20 Hip Extensions (Superman’s)
1 Minute Weighted Wall Sit ( with 1 KB)

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 holds are ideally completed unbroken but if you break, just pick up where you left off when you start back up again.

– The KB Hold and wall sit weights are up to you but should be the same across all rounds. Go as heavy as you can while still being able to complete the holds unbroken. 

– The KB Hold should be held front rack style. Use a kettlebell for the wall sit and hold it “goblet style.” The hip extensions should be performed on a GHD. Or Superman’s on the floor.

– Score: No Score.

HIP EXTENSIONS
https://ctstorageprod.blob.core.windows.net/videos-movements/hip-extensions.mp4

WEIGHTED WALL SIT
https://ctstorageprod.blob.core.windows.net/videos-movements/weighted-wallsit.mp4