CrossFit Evergreen – CrossFit

Back Squat (Back Squat

4 Sets:
3 Reps @ 80-85%

*3-4 Second Isometric
*Rest As Needed Between Sets
)

– For EACH back squat, hold for 3-4 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 3-4 seconds to get the most out of these reps.

– Score: Enter heaviest set. Record sets/reps in your notes.

10 Empty Barbell Back Squats

2-3 Light Reps (No Isometric Hold)

2-3 Moderate Reps (With Isometric Hold)

Roomba (15 Rounds for reps)

“Roomba”

https://ctstorageprod.blob.core.windows.net/videos-coaching/burpees-worm.mp4

On the Minute x 15:
Minute 1: 1 Wallball + Max Burpees
Minute 2: 2 Wallballs + Max Burpees
Minute 3: 3 Wallballs + Max Burpees
…
Minute 15: 15 Wallballs + Max Burpees

WallBall: MRx: 14/12, Rx: 20/14
– Conditioning Category: Threshold

– Wallballs: Reps should be completed unbroken every round/minute.

– Burpees: These are standard burpees. Be sure to hit the chest to the floor in the bottom and to extend the hips and knees at the top with hands overhead and feet leave the floor just enough to slide a piece of paper under the feet.

– Note: There is no programmed rest in this workout. It is up to the athlete to choose how much time they would like to use to transition.

– Score: Total burpee reps.

– Because the wallball reps increase each round, we are naturally going to get less of a window for burpees every round. This does not mean we should sprint the first couple minutes as this will directly impact our performance in the later rounds.

– Let’s find a pace on the burpees we think we can sustain throughout the entire workout. Think about how you would pace 200 burpees for time and settle into that sort of pace for this workout.

– The wallballs will feel increasingly more difficult as you go. Think about stopping your burpees and giving yourself about 10-15 seconds to catch your breath before the next round of wallballs begins.

Prep

In a 30s Window…

5 Wallballs

Max Burpees (Workout Pace)

Modifications

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Sub Single Dumbbell Thrusters

BURPEES

– Calories On Any Machine

– 10m Shuttle Runs

– Box Jumps

Tabata Time (3 Rounds for reps)

3 Rounds of 40 Sec on 20 Sec off

Max Bicep Curls
Max Roll Outs
Max Tricep Overhead Extensions

Tabata style 40 seconds on 20 seconds off

You choose your dumbbell weights. Challenge yourself to a heavier weight, complete reps with full extension and correct form.
Curls are double dumbbell and can be hammer, reverse, regular…
Roll outs are with hand held rollers (blue and yellow) Roll out to your comfort level.
Tri’s are single dumbbell overhead, full extension down and up.
Score: total number of rep for all three movements and rounds.