CrossFit – Mon, Jun 3

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Triggers”

Overhead Squat (Pausing Overhead Squat

Set 1: 3 Overhead Squats @ 60%
Set 2: 3 Overhead Squats @ 65%
Set 3: 5 Overhead Squats @ 70%
Set 4: 5 Overhead Squats @ 70%
Set 5: 5 Overhead Squats @ 70%

*3 Sec Bottom Pause On All Reps
*Rest 1-2 Min Between Sets)

– The barbell should come from a rack.

– If you do not feel comfortable re-racking the bar in the bar rack, LOWER it from the top after the last rep each set. USE DROP PADS IF NEEDED!

– Athletes should pause for 3s at the bottom of each and every rep.

MODIFICATIONS

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Perfect Ten (Time)

“Perfect Ten”

10 Rounds For Time:

10 Dumbbell Snatches

10 Box Jumps (24″/20″)

10 Push-ups

Time Cap: 18 Minutes

DB: MRx: 15/10, Rx: 25/20, Rx+: 35/25

– Dumbbell Snatches: About :30 of work or less. Alternating every rep today, both heads of the dumbbell must touch the floor and no hand on the thigh when driving up.

– Box Jumps: About :30 of work or less. We should be able to move through these at a controlled but quick pace today.

– Push-ups: 1-3 sets completed in about :30. These should be challenging and are where we may get slowed down today, plan to break early and not go to failure.

– Score: Time to complete work. If capped, add 1 second per rep not completed.
– Athletes are aiming to keep moving today through each round and not get stopped up anywhere. Even if we are taking breaks on push-ups, those should be consistent to allow us to keep making progress.

– The box is where our shoulders will have a brief moment to “rest” or recover. Use the time at the box to move at a sustainable pace that also allows you to catch your breath a bit so we can keep our transition time to the push-ups minimal.

– Our push-ups should be tough by the end, but we should not be at failure. Choose and include modifications that will allow us to move at a lower than maximal set pace for all ten rounds.

MODIFICATIONS

DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 15 Squat Jumps

– Reverse Lunges

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box/Bench Push-Ups

– Dumbbell Bench Press

– Dumbbell Floor Press