CrossFit Evergreen – CrossFit


Back Squat (Back Squat

Max Repetitions of Back Squats @ 80%

* To Technical Failure

)

– Athletes should complete 1 set of max back squats to technical failure at 80% + 10lbs from previous attempt.

– “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 6-12 reps at 80% + 10lbs.

– Score: Loading and 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

*Build to 80% + 10lbs in sets of 2-3 reps at a time.

*Rest at least 2 minutes after final warm-up set before attempting your max set.

MODIFICATIONS

– Reduce Percentage

– Remove Extra Loading

– Box Squat

– Front Squat

Lights Out (Time)

“Lights Out”

For Time:

75 Hang Power Snatches

Every 2 Minutes [Starting at 0:00]:

15 Thrusters

Barbell: MRx: 55/35, Rx: 65/45, Rx+: 75/55

Time Cap: 14 Minutes

– Overview: If looking at this workout on paper doesn’t immediately make you start to think about a strategy for sets and rest, we’ve definitely missed the boat of what it’s all about. This piece will catch up to us fast if we think roaring out the gate is the way to go. Stay calculated and calm from the start and when the end is in sight hang onto that barbell right to the end.

– Hang Power Snatches: 1:00 of work and 10+ reps per interval. This weight should be something you could do for 25+ unbroken reps fast, when fresh.

-Thrusters: 1:00 or less of work each interval. Same barbell as snatches.

– Score: Time to complete work.
– Athletes should go lighter on this barbell than they probably think they should, these two movements do a number on the shoulders quickly and we should not be getting slowed down by the weight before we get slowed down by the volume.

– Come into this one with a plan in place and stick to it. If we come out too hot and have to slow down significantly, it will be difficult to finish out strong. Better to come into it slowly and finish with a hard effort, hanging onto the bar.

MODIFICATIONS

HANG POWER SNATCHES

– Reduce Loading

– Reduce Reps

– Power Snatches

– Dumbbell Hang Power Snatches

– Kettlebell Swings

THRUSTERS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells/Kettlebells

– 30 Air Squats