CrossFit – Tue, May 28

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Words Matter”

Sumo Deadlift (Sumo Deadlift

Build to Heavy Set of 5
)

– Athletes should complete sets unbroken.

– Only work to as heavy as good form is still present. If our form breaks down, we’ll end the build up there.

– Score: Load used for heaviest set.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Sumo Romanian Deadlifts

– Sumo Stance Barbell Good Mornings

Mambo No. 5 (AMRAP – Rounds and Reps)

“Mambo No. 5”

AMRAP 5:

Buy-In: 50/35 Calorie Bike Erg

9 Power Cleans MRx: 45/35, Rx: 76/45, Rx+: 75/55

21 Double Unders

Rest 1 Minute

AMRAP 5:

Buy-In: 35/25 Calorie Bike Erg

6 Power Cleans MRx 75/45, Rx: 85/55, Rx+: 95/65

21 Double Unders

Rest 1 Minute

AMRAP 5:

Buy-In: 20/15 Calorie Bike Erg

3 Power Cleans MRx: 95/65, Rx: 105/75, Rx+: 115/85

21 Double Unders

– Overview: Today’s piece will require a lot of attention to our breathing if we’re going to arrive at our barbell and be able to work all the way until the end of each round. We all love a good barbell cycling day, but when it’s combined with two other movements meant to spike your breathing quickly and keep your heart rate high, we also want to be sure we’re strategizing our barbell work.

– Bike Erg: About 3:00, 2:00 and 1:00 of work each round respectively.

– Power Cleans: 1-3 sets or fast singles when we get to our heavier bars.

– Double Unders: No more than :30 at our rope.

– Score: Total rounds plus reps completed.
– Athletes should be ready to push pretty hard on the bike today in order to get to their barbell a bit quicker. You only have to bike once each round and want to get as much time at your barbell today as possible.

– If we are confident in our barbell cycling, especially on the lighter weight barbells today, let’s go for it and get some practice in there. As the barbell gets heavier, be ready to switch to fast, consistent singles.

– Double under sets are smaller today, meaning we don’t want to get hung up here but they can become a trap for our heart rate and breathing quickly if we aren’t trying to pace them while we work. Pay attention to your breathing here!

MODIFICATIONS

CALORIE BIKE

– Reduce Reps

– 4:00/2:30/1:15 Time Cap

– Same Calorie Row

– 40/28, 28/20, 16/12 Calorie Ski

– 600/400/200m Run

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

DOUBLE UNDERS

– Reduce Reps

– 32 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– :15 Sprint On Any Machine