CrossFit – Mon, Feb 12

CrossFit Evergreen – CrossFit

CFE INSPIRE

Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.

Overhead Squat (Overhead Squat

On the 3:00 x 3 Sets:
1 Overhead Squat

*Start First Working Set at 85% & Build
)

– The barbell should come from a rack.

– Athletes will complete Three sets of 1 rep starting at about 85% and build across sets if moving well.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

MODIFICATION

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Shadowbox (AMRAP – Rounds and Reps)

“Shadowbox”

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24″/20″)

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24″/20″)

…

Add 1 Barbell Rep Each Round

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

– Overview: Ascending ladder of power snatches and overhead squats means the first few rounds are going to fly by! Playing it smart early will pay off in the last 2 minutes of this piece when you can still make a final push for reps and close out strong.

– Power Snatches: Weight should be one that you could cycle for 10 or more reps when you’re fresh.

– Overhead Squats: Unbroken sets.

– No rebounding box jumps.

– Score: Total rounds plus reps.
– Athletes should choose a weight that they could do 10 or more reps of power snatches unbroken fresh, but may end up choosing to do fast singles to limit shoulder fatigue during this piece.

– Break on your power snatches with 1 rep left in the tank so that you can use the final power snatch in your set to get the barbell overhead for your unbroken set of overhead squats.

– Choose where to catch your breath ahead of time, wherever you are more comfortable controlling your pace and moving as smooth as possible through your sets.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Power Cleans

– Kettlebell Swings

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– Goblet Squats

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

Accessory WallBall Sit-Ups and Rope Climbs (AMRAP – Reps)

Accessory

4 Rounds:

10 WallBall Sit-Ups

2 Rope Climbs
It’s time to get a little strength at midline, while working on a skill. Rope climbs we can work on effficiency and foot holds.