CrossFit – Mon, Jun 10

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

Max Repetitions of Bench Press @ 85-90%

* 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

Joyride (Time)

“Joyride”

6 Rounds For Time:

10 Single Arm Devil’s Press

20/16 Calorie Bike Erg

DB: MRx: 30/15, Rx: 40/25, Rx+: 50/35

Time Cap: 18 Minutes

– Overview: This couplet is sure to spike our heart rates and breathing too quickly if we aren’t paying attention in our first two rounds. Grip and shoulder fatigue shouldn’t start to play a role until our last round or two, so if we play it smart in the beginning we should be able to hold it off long enough to give a big push in our final round!

– Single Arm Devil’s Press: About 1:00 or less of work. Ensure full lockout overhead at the finish and chest to the floor in the bottom.

– Calorie Bike Erg: 1:30 or less on our bike today. Bike is meant to a solid and consistent effort pace through all rounds.

– Score: Time to complete work. Add 1s per rep not completed if you are time capped.
– Athletes that are comfortable pushing hard on the bike today should go for it, as long as we are able to start our devil’s press quickly and move at a pace to recover our breathing a bit.

– Those unsure about a harder effort bike today should pick a pace that is hard but that they know they can sustain across the workout, and push a little harder on the dumbbell today.

– Definitely a piece that how you start will determine how you finish, it is far better to be able to pick up the pace a little bit each round and empty the tank at the end, than to come out too hot and have our split times fall off hard by the back half.

MODIFICATIONS

DEVILS PRESS

– Reduce Reps

– Reduce Loading

– Single Arm Dumbbell Power Snatch

– Single Arm Dumbbell Burpee Deadlift

– Burpee To Target

– Single Arm Kettlebell Hang Clean & Jerk

– Single Arm Kettlebell Russian Swings

20/16 CALORIE BIKE

– Reduce Distance

– Time Cap

– 20/16 Calorie Row

– 16/12 Calorie Ski

– 200m Run

– 150m Air Run