CrossFit Evergreen – CrossFit
Shoulder Press (Strict Press
Heavy Set of 20
* Look To Beat Attempt From 6/24/24)
Stimulus
We have the test week of our 20 rep cycle. Athletes should use the data they gathered last week to try for true 20 rep on the lift.
The Human Torch (AMRAP – Rounds and Reps)
AMRAP 10:
6 Dumbbell Snatches (R)
6 Dumbbell Snatches (L)
6 Single Dumbbell Thrusters (R)
6 Single Dumbbell Thrusters (L)
30 Double Unders
Dumbbell: MRx (30/20) Rx (40/25) Rx+ (50/35)
Scoring
Score | Total rounds plus reps completed.
Stimulus
We’ve got small volume sets which means our work is in manageable, bite size chunks today. Athletes should be looking at this and thinking about holding onto the dumbbell all the way through, where one arm is resting while the other works and if paced well from the start we can really burn it down at the end of the clock.
Movements
Dumbbell Snatches | Single arm and unbroken
Dumbbell Thrusters | Single arm and unbroken
Double Unders | :30 or less of work
Modifications
DUMBBELL SNATCH
Reduce Loading
Reduce Reps
Hang Power Snatches
Kettlebell Swings
Empty Barbell Hang Power Snatches
DUMBBELL THRUSTERS
Reduce Reps
Reduce Loading
Sub Kettlebell
Sub Empty Barbell
24 Air Squats
DOUBLE UNDERS
Reduce Reps
:30 Time Cap
45 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:20 Hard Effort On Any Machine
Accessory Work (No Measure)
Lethal Legs
3-4 Super Sets For Quality:
6 Suitcase Bulgarian Split Squats (Each Side)
12 Raised Single Leg Jumps
Rest 1 Minute Between Sets