CrossFit Evergreen – CrossFit
Bench Press (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
* 3 Second Pause
* Build In Weight)
Stimulus
The next block is the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the bench press, we will pause at one inch above the chest, on the way up.
Good Catch (Time)
For Time:
25-50-100-50-25 Double Unders
250-500-1k-500-250 Meter Row
Women’s Meters: 225-450-900-450-225
Time Cap: 18 Minutes
Scoring
Score | Time to complete work.
Stimulus
Today’s piece is a lung burner and is all about the rowing. The jump rope between rowing efforts will keep your breathing and heart rate high, so getting back on the rower it will feel like you never really stopped rowing. Pacing is KEY from the beginning today!
Movements
Double Unders | :30-:60-:90-:60-:30 or less per set respectively.
Row | 1:15-2:15-4:15-2:15-1:15 or less respectively
Modifications
DOUBLE UNDERS
Reduce Reps
35-75-150-75-35 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
75-150-300-150-75 Meters on Ski Erg
:30-:60-:90-:60-:30 Efforts On Any Machine
250-500-1k-500-250/225-450-900-450-225 ROW
Reduce Distances
1:00-2:00-4:00-2:00-1:00 Time Caps
200-400-800-400-200/180-360-720-360-180m Ski
500-1000-1500-1000-500/450-900-1350-900-450m Bike
200-400-800-400-200 Run
Accessory Work (No Measure)
Killer Core
5 Sets For Quality:
12 Rower Pike-ups
30 Seconds Side Plank (Each Side)