CrossFit – Thu, May 30

CrossFit Evergreen – CrossFit

CFE INSPIRE

“What Can You Handle”

Bench Press (Bench Press

Max Repetitions of Bench Press @ 80%

* To Technical Failure

)

– Barbell should be taken from a rack.

– To Technical Failure means that we get to a point where our form is starting to break down or our last rep is a slow grind and we end our set there.

– Sets must be unbroken to be considered Rx.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

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

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Betty (Time)

“Betty”

5 Rounds For Time:
12 Push Presses MRx: 95/55, Rx: 115/75, Rx+: 135/95
20 Box Jumps (24″/20″)

Time Cap: 15 Minutes

– Overview: Athletes will be challenged to hold onto the barbell for unbroken sets each round. From there, the work out is all about how fast you can move on the box while maintaining unbroken sets on the bar.

– Push Presses: The barbell should be taken from the floor. Loading should not exceed 65% of your 1RM push press. Reps should take 1:00 or less to complete each round.

– Box Jumps: Athletes should fully stand on the box before coming down each rep. Rebounding is not permitted. Reps should take 1:00 or less to complete each round.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Athletes should aim for unbroken sets of push presses, pausing with the bar overhead or at the shoulder during sets are ideal places to take a beat and catch your breath.

– Box jumps are a great option to use as your pacer. Move at a pace that allows you to recover your breathing a bit and maintain unbroken sets on the barbell.

– Focus on fast transitions throughout all rounds.

MODIFICATIONS

PUSH PRESS

– Reduce Loading

– Sub Kettlebells or Dumbbells

– Sub Strict Press

– Kipping HSPU

BOX JUMPS

– Reduce Box Height

– Reduce Reps

– Box Step-Ups

– 30 Squat Jumps

Cool Down Time (No Measure)

KB Forward fold on box

Pigeon on box

Front rack on box

Scapula release with lacrosse ball

Cat/Cow

Frog with puppy pose

Cobra

Bow pose

Banded Hamstring