CrossFit Evergreen – CrossFit
Bench Press (Bench Press
Max Repetitions of Bench Press @ 80%
*To Technical Failure
)
– Barbell should be taken from a rack.
– Do not go to failure on this max rep set, go until last rep is a little bit of a grind or your form is breaking down and call it after that rep.
– 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 loading of max set and reps.
WARM UP
5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press
7 Bench Press @ A Light Weight
5 Bench Press @ A Moderate Weight
Build to 80%.
MODIFICATIONS
– Reduce Reps
– Reduce Percentage Range
– Sub Dumbbells
– Floor Press
Lucky Devil (Time)
“Lucky Devil”
For Time [18 Minute Cap]:
100/80 Calorie Bike Erg
50 Toes to Bar
50 Single Arm Devil’s Press MRx: 30/15, Rx: 40/25, Rx+: 50/35
*Partition However You’d Like
– Overview: Today’s piece is a choose your own adventure to kick off the week. On paper it may seem fairly simple, but our high breath rate and grip will both pick up pace very quickly if we don’t find the best way to break this up based on where we are at individually.
– Calorie Bike: 8:00 or less of total work.
– Toes to Bar: 3:00 or less of total work.
– Single Arm Devil’s Press: 7:00 or less of total work.
– Score: Time to complete all work.
MODIFICATIONS
CALORIE BIKE
– Reduce Distance
– Time Cap
– 80/64 Cal Echo or Assault Bike
– 100/80 Cal Row
– 80/64 Cal Ski
– 1,000m Run
– 80/64 Cal Air Run
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
SINGLE ARM DEVILS PRESS
– Reduce Reps
– Reduce Loading
– Single Dumbbell Power Snatch
– Single Dumbbell Burpee Deadlift
– Burpee To Target
– Single Kettlebell Hang Clean & Jerk
– Kettlebell Russian Swings
– Athletes may choose to break this up and organize their rounds however they would like, meaning they have an opportunity to set themselves up for success based on their strengths.
– Whatever way we choose today should let us hold a pretty high intensity from beginning to end, get creative and challenge yourself!
– Some options for breaking this up are: Unpartitioned if we are feeling confident in all of these movements and consistently holding intensity all the way through.
5 Rounds:
20/16 Calorie Bike
10 Toes to Bar
10 Single Arm Devil’s Press
10 Rounds:
10/8 Calorie Bike Erg
5 Toes to Bar
5 Single Arm Devil’s Press
Kettlebell Accessory (Weight)
Accessory
3 Giant Sets:
10 Kettlebell Bent Over Rows [Each Side]
10 Russian Kettlebell Swings
10 Kettlebell Romanian Deadlifts
*Move Through With Purpose, But Not Rushed
*Rest As Needed Between Giant Sets
– Giant sets means movements are completed one right after another with no rest between movements.
– Athletes should prioritize moving well throughout each giant set, weight should be challenging but not prevent us from completing unbroken.
– Score: Load used for each giant set. Record other notes in your workout notes section.
Modifications
– Sub Dumbbell