CrossFit Evergreen – CrossFit
Front Squat (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.
Mini-Me (Time)
For Time:
1,000/900 Meter Row
50 Thrusters
30 Pull-ups (MRx = Jumping Pull-ups)
500/450 Meter Row
25 Thrusters
15 Pull-ups (MRx = Jumping Pull-ups)
Barbell: MRx (35/15) Rx(45/35)
Time Cap: 18 Minutes
Scoring
Score: Time to complete work. Add 1s per rep not completed if time capped.
Stimulus
We’ve got a little Mini Me action today, with Jackie to start and a little mini Jackie to finish. If you’re familiar with Jackie, you know she’s fast and spicy on the grip and forearms. Since we are wrapping back around to do half Jackie in this piece, we should adjust our usual strategy down a notch so that we have gas left to sprint through the end.
Movements
Rows | 4:30 or less and 2:30 or less respectively.
Thrusters | 1-3 sets for both sets.
Pull-ups | 1-3 sets, pull-ups should not take longer than 2:00 or 1:00 respectively.
Modifications
1000/900M ROW
Reduce Distance
4:30 Time Cap
800/720m Ski
2000/1800m Bike
800m Run
600m Air Run
50/40 Calorie Echo/Assault
500/450 ROW
Reduce Distance
2:15 Time Cap
400/360 Ski
1000/900m Bike
400m Run
300m Air Run
25/20 Calorie Echo/Assault
THRUSTERS
Reduce Loading
Reduce Reps
Sub Dumbbell(s)
Sub Front Squats
Sub Push Press
100/50 Air Squats
PULL-UPS
Reduce Reps
Banded
Strict (Reduce Reps)
Ring Rows
Alternating Dumbbell Plank Rows
Accessory Work (No Measure)
Bullet Proof Shoulders
3-4 Sets For Quality:
20 Banded Front Raises
20 Banded Face Pulls
20 Banded Z-Press