CrossFit Evergreen – CrossFit
Back Squat (Back Squat
On the 2:00 x 8 Sets:
2 Back Squats
*Building In Weight
)
– Barbell should come from a rack.
– Athletes should build across working sets as long as they are moving well.
– Score: Load for heaviest working set of 2 reps.
WARM UP
:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
4 Back Squats @ A Light Weight
2 Back Squats @ A Moderate Weight
Build To Opening Set Weight.
MODIFICATIONS
– Reduce Percentage
– Box Squat
– Front Squat
Teeter Totter (Time)
“Teeter Totter”
For Time:
500/450 Meter Row
400 Meter Run
30 Thrusters MRx: 55/35, Rx: 65/45, Rx+: 75/55
Rest 3 Minutes
500/450 Meter Row
400 Meter Run
20 Thrusters MRx: 75/45, Rx: 85/55, Rx+: 95/65
Rest 3 Minutes
500/450 Meter Row
400 Meter Run
10 Thrusters MRx: 95/55, Rx: 105/65, Rx+: 115/85
Time Cap: 28 Minutes
– Overview: We’ve got a lung and leg burner today that’s sure to put you into overdrive quickly if you’re not careful! This one is a delicate balance of hard push and maximizing recovery with big rest in between each interval. How fast can you go and how fast can you begin to recover without losing momentum as the weight increases each round?
– Row: About 2:00 of work.
– Run: About 2:00 of work.
– Thrusters: 2:00 or less of work each round.
– Score: Total time to complete work.
MODIFICATIONS
500M ROW
– Reduce Distance
– 2:00 Time Cap
– 400m Ski
– 1000m Bike
– 400m Run
– 300m Air Run
400M RUN
– Reduce Distance
– 2:00 Time Cap
– 400m Ski
– 1000m Bike
– 300m Air Run
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– 60-40-20 Air Squats
– Athletes should know they will most likely be able to go a little harder on the row and run each round than they probably want to, and should try to lean into this a little bit.
– If you are super confident on the barbell today, definitely push to hold similar paces each round on your row and run and plan consistent working sets on the barbell when you get back knowing rest is coming.
– Athletes that are less confident with the thruster may choose to hold consistent but slightly less intense pace on the row and run so that they can hold a consistent working set pace with their barbell.