CrossFit Evergreen – CrossFit

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

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Strict Press (Build to a Heavy Single)

– If you PR, be sure to update your PR’s page.

– Barbell can be taken from a rack or blocks.

– Athletes can build or use the same weights across all sets.

– Rest as needed between sets.

– Score: Enter your heavy one set rep

Prep

– Perform 2-3 sets of 1-2 reps building to first working set.

Modifications

– Sub Dumbbells

Strictly Business (AMRAP – Reps)

“Strictly Business”

AMRAP 20:

400 Meter Run

Max Unbroken Strict Press @ 60% of 1RM Strict Press

Your Weight:
– Conditioning Category: Grind

– Run: Should be completed in 2:15 or less.

– Strict Press: Barbell take from the floor. Legs stay locked during each strict press rep. The barbell should touch the shoulders in the bottom and finish over the middle of the head each rep.

– Flow: Alternate between 400m runs and max unbroken strict press reps for 20 minutes.

– Score: Total strict press reps.

– With the score being total strict press reps, your pace on the run doesn’t matter as much here.

– You are better off going slower on the run in order to maximize your strict press sets.

– Have a goal number of reps in mind that you’d like to complete each round.

– It will be good to have a minimum set of reps you would like to hit (such as 3-7) that you’d like to be sure you can hit even toward the end of the workout so you can pace your runs accordingly.

Prep

200m Run

5 Empty Barbell Strict Presses

100m Run

5 Workout Weight Strict Presses

Modifications

400 METER RUN

– 500m/400m Row

– 400m/300m Ski

– 1000m/800m Bike

– 300m Air Run

– 30 x 10m Shuttle Runs

STRICT PRESS

– Reduce Percentage

– Sub Dumbells