CrossFit Evergreen – CrossFit
Shoulder Press (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
* Build In Weight)
Stimulus
This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible.
Frosted Flakes (Time)
For Time:
1,000 Meter Run
50 Pull-ups
30 Power Cleans MRx (115/80) Rx (135/95) Rx+ (155/105)
Time Cap: 18 Minutes
Scoring
Score | Time to complete work. Add 1s per rep if we are time capped.
Movements
Run | About 5:00 today
Pull-ups | About 5:00 or less of work
Power Cleans | Moderate weight bar today, meant to be completed in steady singles or small cycled sets.
Stimulus
We’ve got a fun chipper to kick off this week’s fitness! A little reminiscent of ‘Jackie’ and sure to light the lungs up early with the run to start it off. While the run is mostly about just getting it done, try to do it with some intention knowing that you’ve got a big gymnastics set and moderate barbell to follow. Being smart to start may dictate how well we finish.
Modifications
1000M RUN
Reduce Distance
6:00 Time Cap
1250/1125m Row
1000/900m Ski Erg
62/50 Calorie Echo/Assault Bike
PULL-UPS
Reduce Reps
Banded
Strict (20-30 Total Reps)
Ring Rows
Alternating Dumbbell Plank Rows
POWER CLEANS
Reduce Loading/Reps
Sub Hang Power Cleans
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)
Accessory Work (No Measure)
Gun Show
3-5 Sets For Quality:
16 Dumbbell Bench Press
16 Alternating Seated Dumbbell Hammer Curls*
* Rest As Needed Between Sets
* 8 Reps Each Side