CrossFit – Mon, Apr 1

CrossFit Evergreen – CrossFit

Shoulder Press (Strict Press

Max Unbroken Strict Press Reps @ 80-90%

*Work To Technical Failure
)

– Barbell should come from a rack.

– Athletes should complete 1 set of max strict presses to technical failure.

– “To Technical Failure” means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we’ll end there.

– Athletes should aim to complete 2-8 reps at 80-90%.

– Score: Loading and reps

MODIFICATIONS

– Reduce Percentage

– Sub Dumbbells

Only Fools Rush In (AMRAP – Rounds and Reps)

“Only Fools Rush In”

AMRAP 15:

30 AbMat Sit-ups

20/15 Calorie Bike Erg

10 Hang Power Snatches MRx: 75/ 45, Rx: 95/65

– Overview: Quick moving AMRAP today with not a lot of time to stand around or rest during transitions. Movements are all pretty manageable even under fatigue, can you find and maintain a consistent but hard working pace that will allow you to give a final push in your last 2-3 minutes of work?

– AbMat Sit-ups: About 1:00 of work.

– Calorie Bike: 1:30 or less of work.

– Hang Power Snatches: Unbroken sets, 1:00 or less of work.

– Score: Total rounds and reps completed.
– Athletes should find a consistent and controlled pace on their sit-ups that lets them recover their breathing and heart rate for the bike and snatches.

– Weight for the hang power snatches is ideally something we can deadlift up one time and hang onto unbroken, at least in the beginning.

MODIFICATIONS

SIT-UPS

– Reduce Reps

– Hollow Rocks

BIKE ERG

– 20/15 Calorie Row

– 15/12 Calorie Ski

– 300m Air Run

– 18/15 Calorie Echo/Assault Bike

HANG POWER SNATCHES

– Reduce Loading

– Dumbbell Hang Power Snatches

– Kettlebell Swings

Accessory Burn (No Measure)

Accessory Burn:

5 Rounds Tabata :20 on :10 off:

-Wall Sit

-Bear Crawl Hold

-Feet to wall (sub plank if needed)

No Measure.