CrossFit Evergreen – CrossFit
Hector (Weight)
“Hector”
18:00 EMOM
minute 1: 5 Bench Press 31×1 Tempo
minute 2: Clean Pull + 3 Power Cleans
minute 3: Rest
Bench @ 55-65%
Cleans @ 70%+ of 1RM Power Clean
Score = Clean Weight
Tempo Prescription:
First Number = Eccentric Portion of the Lift
Second Number = Change of Direction or Pause between Eccentric and Concentric
Third Number = Concentric
Goal / Stimulus / Objectives
Goal: Build to 80-82% on Cleans, while maintaining a strong consistent load across on Bench Press
Primary Objective: Maintaining Tempo on Bench and Positional Speed and Power on Cleans
Secondary Objective: Finish each set of Cleans in under 30 seconds. This means each rep is within 6 seconds of each other for a completed quick single set.
Stimulus: ATP / CP Pathway + Absolute Strength Development
RPE: 6/10
Notes: Today is about building strength and body positions. Lean into the form and tempo today. Chase that first then progress loads second. Do not let you ego get in the way.
Travel/Hotel/Limited Equipment (No Measure)
18:00 EMOM
minute 1: 8 Dual Dumbbell Bench Press @ 31×1 Tempo
minute 2: 9 Dual Dumbbell Deadlift + 6 Dual Dumbbell Power Cleans
minute 3: Rest
Bench @ Challenging Unbroken Loads
Dumbbell Loads: Choice, Challenging
* Cleans are TnG
Accessory Work (No Measure)
4-5 Sets, For Quality
8 Barbell Bent Over Row 21×1 Tempo
4-6 Strict Dips @ 42×1 Tempo
Loads: Choice
Tempo Prescription:
First Number = Eccentric Portion of the Lift
Second Number = Change of Direction or Pause between Eccentric and Concentric
Third Number = Concentric
Recovery (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Child’s Pose