CrossFit Evergreen – CrossFit
Front Squat (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 85% for final set of 3
* 5 Second Negative
* Build In Weight)
Stimulus
This week we start our new tempo cycle. We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifter lowers the load down. Once at the bottom of the lift, drive it back up.
Two For One (Time)
30-20-10:
Power Snatch
Front Squat
400 Meter Run
Barbell: MRx (45/35) Rx (75/55) Rx+ (95/65)
Time Cap: 18 Minutes
Scoring
Score | Time to complete work. Add 1s per rep if we are time capped.
Stimulus
Today’s is a doozy! We’ve got lots of barbell work with some runs to break it up. Breathing will come into play QUICKLY today on the first set of power snatches if we come out too hot when we’re fresh. Lighter front squat means we’ll be able to move in bigger sets than we may want to.
Movements
Power Snatch | Weight should allow for cycling 5+ reps at a time
Front Squat | 1-3 sets each time we pick up the bar
Run | 2:15 or less.
Modifications
POWER SNATCHES
Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
FRONT SQUATS
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
60-40-20 Air Squats
400M RUN
Reduce Distance
2:15 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Bike
Accessory Work (No Measure)
Posterior Pump
4-5 Sets For Quality:
10 Barbell Hip Thrusts
10 Second Hold At Top
Rest 2 Minutes Between Sets