CrossFit Evergreen – CrossFit
Front Squat (Front 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.
Ripple Effect (Time)
1-2-3-4-5-6-7-8-9-10:
Front Squats MRx (95/65) Rx (115/80) Rx+ (135/95)
200 Meter Run
Time Cap: 18 Minutes
Scoring
Score | Time to complete work. Add 1s per rep not completed if we are time capped.
Stimulus
Lots of leg and lung work in this piece, let’s be careful not to get pulled out too early on our runs when our squat sets are small. As the workout progresses and our squat reps increase, the runs will feel increasingly more difficult to maintain our paces on. Patience is key in the beginning.
Movements
Front Squats | Sets should be unbroken today, aiming to hold a smooth and steady pace to allow push on the runs.
Run | About 1:15 or less today, aiming for consistency each round.
Modifications
FRONT SQUATS
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
2-4-6-8-10-12-14-16-18-20 Air Squats
200M RUN
Reduce Distance
1:00 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Assault/Echo
Accessory Work (No Measure)
Bulletproof Shoulders
3 Giant Sets:
10 Dumbbell Front Raises
10 Dumbbell Side Raises
10 Dumbbell Reverse Flyes
Rest 1 Minutes Between Giant Sets