CrossFit – Wed, Feb 14

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

On the 3:00 x 3 Sets:
1 Bench Press

*Start First Working Set at 85% & Build
)

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score: Enter weight used for heaviest set.

MODIFICATION

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

3-2 Zone (2 Rounds for reps)

“3-2 Zone”

AMRAP 3:

20 Burpee Pull-ups

Max Single Dumbbell Clean & Jerks

Rest 2 Minutes

AMRAP 3:

20 Single Dumbbell Clean & Jerks

Max Burpee Pull-ups

Dumbbell: MRx: 30/25, Rx: 50/35, Rx+: 70/50

– Overview: This workout seems short and sweet with its short time domains for each AMRAP. The goal here should be to see the short time domains and put as hard of an effort as possible in for the full 3 minutes. We can do anything for 3 short minutes, right?! Try to get uncomfortable fast and stay there!

– Burpee Pull-Ups: 1:30 or less in first AMRAP. Pull-up bar should be just out of reach of finger tips. Chin must pass the top of the bar and chest must fully touch the floor.

– Single Dumbbell Clean & Jerks: 1:30 or less in second AMRAP. Both heads of dumbbell must touch the ground between the feet on each rep.

– Goal should be to have about 1:30 for Max Reps in each AMRAP.

– Moderately heavy dumbbell that you can cycle for steady singles throughout both parts.

– Score: Number of reps for each AMRAP.
– Athletes should be to be moving hard for the duration of both 3 minute windows.

– Choose a dumbbell weight that allows for steady moving singles throughout both pieces.

– Rest is almost equal to work time domains, which means we should be recovered enough to put in a second hard effort.

MODIFICATION

SINGLE DUMBBELL CLEAN & JERK

– Reduce Loading

– Reduce Reps

– Hang Power Clean

– Sub Kettlebell

– Empty Barbell Hang Clean & Jerk

BURPEE PULL-UPS

– Reduce Reps

– Reduce Bar Height With Plate

– Burpee to Target

– Regular Burpees

– :90 Calories On Any Machine

Dumbbell Accessory (Checkmark)

Accessory Work

3 x 10 Dumbbell Lunge Variations (5 Each Side):

Set 1: Step Back (Alternating)

Set 2: Step Back to High Knee (5 On Right Then 5 On Left)

Set 3: Jumping (Alternating)

Set 4: Step Back to High Knee

Set 5: Step Back

*Rest As Needed Between Sets

– Athletes should prioritize quality movement throughout all rounds.

– Choose the heaviest weights possible that allow for Unbroken sets.

– Score: Work completed. Add any other notes to your workout notes section.
MODIFICATION

– Sub Single Dumbbell

– Sub Kettlebell

– Remove Loading