CrossFit – Mon, Feb 19

CrossFit Evergreen – CrossFit

CFE INSPIRE

Happy Presidents Day!

“It is far better to be alone, than to be in bad company.” ~ George Washington

Back Squat (Back Squat

Set 1: 6 Back Squats @ 64%
Set 2: 4 Back Squats @ 73%
Set 3: 2 Back Squats @ 82%
Set 4: 6 Back Squats @ 67%
Set 5: 4 Back Squats @ 76%
Set 6: 2 Back Squats @ 85%

Rest 1-2 Min. Between Sets)

– Barbell should come from a rack.

– Athletes should aim to hit percentages provided for each wave set as long as they are still moving well.

– Score: Enter weight used for heavy set of 2 at 85%.

MODIFICATION

– Reduce Percentage

– Box Squat

– Front Squat

Highball (Time)

“Highball”

5 Rounds For Time:

.80/.72 KM Bike Erg

50-40-30-20-10 Wallballs

3 Rope Climbs (15′)

Time Cap: 22 Minutes

KB: MRx: 14/10, Rx: 20/14

– Overview: Big conditioning piece with descending reps of wallballs. Classic triplet for us, where you want to lean into the bigger sets of wallballs at the beginning knowing you can push the smaller upcoming sets. Rope climbs will be a test for those legs and arms under fatigue today.

– Bike: About 1:30 of work.

– Rope climbs: About 1:30 or less of work.

– Wallballs: Athletes should be able to perform sets of 10 minimum during all rounds of the workout.
– Athletes should aim to control their breathing from the beginning today to be able to push their pace in the last 2-3 rounds with smaller wallball sets.

– Find consistent pace and rest between rope climbs to allow you to keep moving without failing any reps.

MODIFICATION

800/720 METER BIKE

– Reduce Distance

– 1:30 Time Cap

– 400/360m Row

– 360/320m Ski

– 360m Run

– 270m Air Run

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 75/60/45/30/15 Air Squats