CrossFit – Wed, May 22

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Exactly What You Need”

Deadlift (Deadlift

Build to Heavy Single
)

– Athletes will build to a heavy single deadlift for the day.

– “To technical failure” means we work until our heavy rep is a little bit of a grind and form begins to break down and finish your building there.

– Score: Load of heaviest successful single rep.

– Score: Load used for max rep set. Record reps completed in your workout notes section.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Barbell Good Mornings

Same Same But Different (Time)

“Same Same, But Different”

5 Rounds:

9 Power Cleans

500/450 Meter Bike Erg (.5/.45 KM)

Directly Into..

5 Rounds:

6 Thrusters

500/450 Meter Bike Erg (.5/.45 KM)

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

– Overview: Ten rounds of barbell and bike work today with lower volume sets and harder effort bikes to break them up. While we may want to push the pace on both the bar and bike, we’ll need to be thinking about where we can make the most of our breathing and trying to recover and keep moving. Will that be the bar? Or will that be the bike?

– Power Cleans: About :30 of work or less.
– Athletes should be prepared to keep a hard effort from beginning to end on today’s piece. Barbell sets should be 1-2 sets of work, no fast singles today if we can avoid it, choose a weight you can cycle for the cleans and hold onto on the thrusters.

– Bike efforts have to be high as well today to keep us under the cap, we’re going to push harder here than we might think that we need to, focus on that breathing and heart rate here to keep us smooth on the barbell.

MODIFICATIONS

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

THRUSTERS

– Reduce Loading

– Sub Dumbbells/Kettlebells

– 18 Air Squats