CrossFit – Wed, Feb 21

CrossFit Evergreen – CrossFit

CFE INSPIRE

Pick the day. Enjoy it – to the hilt. The day as it comes. People as they come… The past, I think, has helped me appreciate the present – and I don’t want to spoil any of it by fretting about the future.

Audrey Hepburn

Shoulder Press (Strict Press

On the 3:00 x 3 Sets:
8 Strict Press

* Start First Set at 60% & Build To Heavy
)

– Barbell should come from a rack.

– Athletes should complete all sets of 8 reps unbroken. Can rest overhead or in the front rack but cannot return bar to rack.

– Score: Load used for heaviest set.

MODIFICATION

– Reduce Percentage

– Sub Dumbbells

– Remove Unbroken Rule

Lowes (AMRAP – Rounds and Reps)

“Lowes”

AMRAP 10:

4-8-12-16…

Kettlebell Goblet Reverse Lunges

Kettlebell Swings

Box Jumps (24″/20″)

Kettlebell: MRx: 35/25, Rx: 53/35

– Overview: Anytime we see an increasing ladder in an AMRAP format, we should be prepared to feel really good through the first half with smaller sets. The grind really starts in the back half with the larger sets and a spiked heart rate. Can we stay patient in the beginning when we feel strong and fresh in order to make a big push at the end?

– Kettlebell Goblet Reverse Lunges: Step backwards, number is total reps each round, not per leg. (ex. 8 = 4 Right + 4 Left)

– Kettlebell Swings: Weight should be something you could do 30+ reps unbroken when fresh. Full lockout in overhead position to be considered “Rx.”

– Box Jumps: Full open hip at top of every rep, no rebounding reps.

– Score: Total rounds and reps.
– Athletes should be smart about pacing in the beginning when the rounds are short and fast so that they can continue to push through the bigger sets in the latter half.

– Most will hang on unbroken in the beginning rounds but choosing where to rest and trying to limit transition time will become important.

MODIFICATION

KETTLEBELL GOBLET REVERSE LUNGES

– Reduce/Remove Loading

– Reduce Reps

– Forward Goblet Lunges

– Sub Dumbbell

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Eye Level Kettlebell Swings

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– 6-12-18-24… Squat Jumps

Tricep Complex (Checkmark)

Accessory

Tricep Complex

2 Giant Sets:

10 Dumbbell Skull Crushers

10 Dumbbell Roll Backs

20 Close Grip Dumbbell Bench Press

Rest As Needed Between Giant Sets

B. Banded Face Pulls

100 Reps

– Athletes should prioritize quality movement throughout all rounds.

– Giant Sets means there is no rest between movements, complete all 3 movements before resting the dumbbells down.

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