CrossFit Evergreen – CrossFit
Back Squat (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.
Stomping Ground (Time)
For Time:
30 Devil’s Cleans
Every 2 Minutes [Starting at 0:00]:
200 Meter Run
Double Dumbbells: MRx (40/30)’s Rx(50/35)’s
Time Cap: 18 Minutes
Scoring
Score | Time to complete reps. Add 1s per rep not completed if time capped.
Stimulus
Who doesn’t like to shake it up with a new movement?! This is the first time that we’ve done these and they’re a real gut and leg check. The math on this one is pretty straight forward, but the execution might get a little dicey if we don’t go in with a plan.
Movements
Dumbbell Burpee Squat Cleans | At least 1:00 of work each interval.
Run | 1:00 or less.
Modifications
DEVILS CLEANS
Reduce Reps/Loading
Sub Dumbbell Burpee Power Clean
Remove Push-up
Sub Hang Squat Cleans + Regular Burpees (ex. 7 HSC + 7 Burpees w/o DB’s)
Sub Goblet Squats + Regular Burpees (Same As Above)
200M RUN
Reduce Distance
1:00 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo/Assault Bike
Accessory Work (No Measure)
Work Capacity
Lactate Threshold
6 Sets:
2 Minute Bike Erg
30 Seconds Rest
2 Minute Row
30 Seconds Rest