CrossFit Evergreen – CrossFit
Strength
Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
Rest 2:00 between sets.
As we start our cycle, one of main efforts will be to refine a base to work with – largely in part, through routine strength work. In the three waves we have today, we’ll be completing sets of three sets of six reps at 65%. After each set, we’ll lift triples at 70%, 75%, and 80% respectively.
Accumulating a total of 27 repetitions with a loading at 65% or above, we can expect a bit of residual soreness to start. Very quickly however, will we adapt to the routine squatting volume. As one can expect however, we want to start on the manageable side and slowly grow in volume.
We’ll be repeating this exact repetition scheme next week, growing in percentages. This week is intended to be on the manageable side. We’ll need to work to finish each set, but we are nowhere near movement failure.
Back Squat
Metcon
Metcon (Time)
3 Rounds: (Rest 1 minute after each round)
16 DB Front Rack Reverse Lunges 55/35 (Rx+= 75/55)
8 Strict Toes to Bar
16 Barbell Good Mornings 45/35
8 Strict Toes to Bar
We completed 16 DB Reverse Lunges in our Body Armor sets last week. Starting with this movement, let’s aim to increase our load slightly.
DB Reverse Lunges
Two dumbbells, held in the front rack position. Much like a front squat, let’s drive the elbows forward and up to create a shelf for the bells to rest on. Let’s create a “Front Rack” here as well, versus setting them farther back on our shoulders or stacking them directly on top. Let’s make ourselves work here, and constantly work for a better position.
By stepping backwards (reverse lunge), we are simulating using the same muscle groups used in a walking lunge. When we step out and then back (traditional stationary lunges), it places a good amount of shearing on the front knee, and is far more of a quad-dominant movement versus the hamstring and glute dominant walking lunge.
Strict Toes to Bar
A challenging movement that will undoubedly strengthen our toes to bar, much like how strict pull-ups transfer to assist our kipping pull-ups. If we are not yet able to reach the bar, let’s simply paint an imaginary target and aim to reach it each rep. The next time we see this movement, our aim will go go 2 inches higher. And 2 more inches after that. That way, we are steadily climbing to the full range of motion.
Barbell Good Mornings
Looking for a light load here, where each set is completed unbroken with excellent technique.