CrossFit – Mon, Mar 11

CrossFit Evergreen – CrossFit

Overhead Squat (Overhead Squat

On the 3:00 x 3 Sets:
8 Overhead Squats

* Start First Set at 60% & Build
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– The barbell should come from a rack.

– Athletes will complete Three sets of 8 reps starting at about 60% and building across sets if moving well.

– Reps must be unbroken to be considered Rx.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

MODIFICATION

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Over The Rainbow (Time)

“Over The Rainbow”

3 Rounds:

12 Overhead Squats MRx: 75/45, Rx: 95/65, Rx+: 115/85

12 Lateral Barbell Burpees

Directly Into…

3 Rounds:

12 Wallballs MRx: 14/10, Rx: 20/14

12 Lateral Barbell Burpees

– Overview: Another two sets of 3 rounds back to back today, meaning no rest when transitioning from the first 3 rounds to the next 3 rounds. Keeping heart rate and breathing in check becomes important quickly in order to maintain a consistent effort throughout this piece.

– Overhead Squats: Unbroken.

– Lateral Barbell Burpees: About 1:00 of work.

– Wallballs: Less than 1:00.

– Score: Total time to complete all work.

MODIFICATION

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

LATERAL BARBELL BURPEES

– Reduce Reps

– Lateral Barbell Burpees (With Step Over)

– Regular Burpees

– Calories On Any Machine (1:00 Cap)

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 21 Air Squats
– Athletes should try to come out at a consistent pace but not too fast so that they can maintain their sets and intensity in the back half.

– Full arm fatigue is a big factor today, overhead squats are meant to be challenging and will affect our pace on the wallballs if we let our breathing get away in the first half.