CrossFit – Wed, Oct 12

CrossFit Evergreen – CrossFit

Shoulder Press (Strict Press

4 Sets:
3 Reps @ 80-85%

*3-4 Second Isometric
*Rest As Needed Between Sets
)

– For EACH strict press, hold for 3-4 seconds at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

– Watch a clock or have someone count out loud for you as we want to complete the full 3-4 seconds to get the most out of these reps.

Prep

10 Empty Barbell Strict Presses

2-3 Light Reps (No Isometric Hold)

2-3 Moderate Reps (With Isometric Hold)

No Shoes, No Shirt, No Problem (Time)

“No Shoes, No Shirt, No Problem”

https://ctstorageprod.blob.core.windows.net/videos-coaching/bike-legs-feet.mp4

For Time:
4 KM Bike Erg
2,000 Meter Row
50 Toes to Bar
– CONDITIOING CATEGORY: Threshold

– BIKE ERG: If you bike at a 2:20 pace or slower, modify the distance.

– ROW: Damper between 5 & 6. If you row at a 2:20 pace or slower, modify the distance.

– TOES TO BAR: Must be able to complete sets of 5 or more. Modify reps if needed.

– All the bike meters must be completed before moving on to the rower. All row meters must be completed before moving on to the toes to bar.

– Have a goal pace to hold throughout or set a goal number of meters each interval to help stay focused.

– Be mindful of your grip on the row handle as we don’t want to tax the grip too much by holding on too tightly. Wearing your grips on the rower may be helpful as well. Have a goal pace to hold throughout or set a goal number of meters each interval to help stay focused.

– Quick small sets on the toes to bar will likely allow us to maintain a solid pace. We don’t want to rest too much between sets if we can help it.

– SCORE: Time.

Modifications

4,000 METER BIKE ERG

– Reduce Distance

– 4,000m Assault or Echo Bike

– 2,000m Row

– 1,600m Run

– 1,200m Air Run

– 1,600m Ski

2,000 METER ROW

– Reduce Distance

– 4,000m Assault, Echo, or Erg Bike

– 1,600m Run

– 1,200m Air Run

– 1,600m Ski

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 2x AbMat Sit-Ups