CrossFit Evergreen – CrossFit

Bench Press (Bench Press

On the 3:00 x 3 Sets:
8 Bench Press

*Start First Set at 60% & Build
)

– Barbell should be taken from a rack.

– Sets must be unbroken to be considered Rx.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score: Enter weight used for heaviest set of 8.

WARM UP

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

6 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to 80%.

MODIFICATION

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

Space Force (3 Rounds for reps)

“Space Force”

AMRAP 4:

21/16 Calorie Row

16 Alternating Single Arm Hang Dumbbell Snatch

16 Push-ups

Rest 1 Minute

AMRAP 4:

18/14 Calorie Row

14 Alternating Single Arm Hang Dumbbell Snatch

14 Push-ups

Rest 1 Minute

AMRAP 4:

15/12 Calorie Row

12 Alternating Single Arm Hang Dumbbell Snatch

12 Push-ups

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Overview: We’ve got a spicy interval piece for the lungs and shoulders today as we try to push past the mental wall that sets in quickly. Finding a way to keep manageable sets while trying not to get slowed or stopped anywhere will be key early on.

– Calorie Row: About 1:00, :50, :40 of work during each interval respectively.

– Alternating Single Arm Hang Dumbbell Snatch: Unbroken during all rounds.

– Push-ups: 1-3 sets.

– Score: Total reps during each interval.

MODIFICATION

CALORIE ROW

– Reduce Reps

– 1:00/:50/:40 Time Cap

– 18/15, 15/12, 12/9 Calorie Ski

– 21/16, 18/14, 15/12 Calorie Bike Erg

– 10, 8, 6 Shuttle Runs (25ft Out + 25ft Back = 1)

SINGLE ARM ALTERNATING HANG DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press
– Athletes should aim to get at least the same rounds plus reps during each working interval. Some may aim to increase their score each round if they’re comfortable holding a hard pace on the rower.

– Push-ups will be a slowing point during this piece for many, smart reps and sets will be key from the first AMRAP and goal should be to maintain this and not be going to failure here.