CrossFit – Fri, Jun 7

CrossFit Evergreen – CrossFit

CFE INSPIRE

@Vimeo(https://vimeo.com/820923292)

The Two Dogs

Back Squat (Back Squats
Set 1: 12 Back Squats @ 52%
Set 2: 10 Back Squats @ 61%
Set 3: 8 Back Squats @ 70%
Set 4: 12 Back Squats @ 55%
Set 5: 10 Back Squats @ 70%
Set 6: 8 Back Squats @ 73%

*Rest 1-2 Min Between Sets)

Score: last set of 8 @ 73%

MODIFICATIONS

– Reduce Reps

– Reduce Percentage

– Remove Pause

– Box Squat

– Front Squat

Dead Ball (Time)

“Dead Ball” ADD VIDEO

For Time:

10-9-8-7-6-5-4-3-2-1 :

Deadlifts MRx: 135/85, Rx: 155/105, Rx+: 185/125

After Each Set:

15 Wallballs MRx: 14/10, Rx: 20/14

Time Cap: 18 Minutes

– Overview: Don’t be fooled by the deadlift sets in today’s piece, it’s truly a wallball workout. While the barbell descends our wallball sets remain the same, so we’ll need to play it smart at our bar to maintain our intensity as our breaks between wallball sets get shorter and shorter.

– Deadlift: Weight should be something we could hold onto unbroken when fresh, outside of the workout. Breaks should be intentional, but still few.

– Wallball: Weight should be something we can maintain unbroken sets with, as the goal is to remain consistent here.

– Score: Time to complete work. Add 1s per rep not completed if you are time capped.
– Athletes goal today is to stay consistent on their wallball sets throughout the workout. That means we’ll need to be smart on our deadlift sets to keep intensity when we get back to the ball.

– Deadlift weight is meant to be a weight that you can hang onto unbroken when you’re fresh, breaking today is intentional, we should not be at failure on our barbells.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 20 Air Squats