CrossFit Evergreen – CrossFit
Strength
Shoulder Press
All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 55%
1 Set of 5 @ 63%
2 Sets of 10 @ 68%
1 Set of 10+ @ 68%
[Leave 1-2 Reps In The Tank On Max Set]
MOVEMENT PREP
2-3 warmup sets to 55%
MODIFICATIONS
STRICT PRESS
– Sub Dumbbells
STIMULUS
FLOW: Complete 2 sets of 5 unbroken strict presses from a rack, resting 2-3 minutes between each set. Following the third set, complete 2 sets of 10 or more unbroken strict presses. Following those 2 sets, complete a set of 10 or more unbroken strict presses. This is essentially a “near max set.”
STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.
SCORE: Enter reps completed for the set of 10+
Metcon
2k Row (Time)
Max Effort 2k Row
MODIFICATIONS
2,000 METER ROW
– 4,000m Bike
– 1,600m Ski Erg
– 1,600m Run
STIMULUS
CONDITIONING CATEGORY: Threshold
DAMPER: 5-6
MONITOR SET-UP:
* Select Workout
* New Workout
* Single Distance
* Set to 2000 Meters
* Set Splits to 500 Meters
* Set Pace Boat to Desired Split Time (Optional)
* Change Display to Show Pace Boat (Optional)
SCORE: Time
STRATEGY
STRATEGY 1
* Simple strategy
* Think of this as a 4×500 Meter Row
* Take 20 hard pulls at the start of each 500 meter interval
* Settle into a manageable pace for the remaining meters
STRATEGY 2
* More complex strategy
* Start: 10-15 Hard Pulls
* First 500: Desired Split Time +4 Seconds
* 500-1000: Desired Split Time +3 Seconds
* 1000-1500: Desired Split Time +2 Seconds
* 1500-1700: Desired Split Time +1 Seconds
* Last 300: Sprint To Finish Below Desired Split Time