CrossFit Evergreen – CrossFit
Bench Press (Bench Press
Heavy Set of 20
)
Stimulus
We have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week.
Spin Move (Time)
5 Rounds For Time:
50 Double Unders
25-20-15-10-5 Dumbbell Snatch MRx (25/20) Rx (40/30) RX+ (50/35)
15/12 Calorie Row
Time Cap: 18 Minutes
Scoring
Score | Time to complete work. Add 1s per rep not completed if time capped.
Stimulus
Doubles, dumbbells and rowing, oh my! We’re looking at three grippy movements today that will start to impact each other as the workout progresses. With that, we also have less reps to complete each round as we work, so today is all about pacing to keep our breathing and heart rate in check so we can try to pick up speed as we go.
Movements
Double Unders | About :30 of work, no longer than :45 at our rope today.
Dumbbell Snatch | Unbroken sets should be the goal here today.
Calorie Row | About 1:00 of work
Modifications
DOUBLE UNDERS
Reduce Reps
75 Single Unders
Plate Hops
50 Reps of Singles & Doubles (Mix of Both)
:30 Effort On Any Machine
DUMBBELL SNATCH
Reduce Loading
Reduce Reps
Hang Power Snatches
Kettlebell Swings
Empty Barbell Hang Power Snatches
CALORIE ROW
Reduce Reps
1:00 Cap
12/10 Calorie Ski
15/12 Calorie Bike
200m Run
150m Air Run