CrossFit – Tue, Jun 11

CrossFit Evergreen – CrossFit

Overhead Squat (Overhead Squat

Set 1: 6 Overhead Squats @ 52%
Set 2: 5 Overhead Squats @ 61%
Set 3: 4 Overhead Squats @ 70%
Set 4: 6 Overhead Squats @ 55%
Set 5: 5 Overhead Squats @ 70%
Set 6: 4 Overhead Squats @ 73%

Rest 1-2 Min Between Sets)

– The barbell should come from a rack.

– If we tend to struggle with our depth, give yourself a target to squat to or adjust percentages to weights that we can get our hip below our knee.

– Athletes will complete 6 waves of overhead squats starting at 52% and building across sets, if we are moving well.

– Reps must be unbroken to be considered Rx.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

MODIFICATIONS

– Overhead Squat to Target

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
This is a benchmark WOD. Adjust weights and distance accordingly for your level. Nancy is tough, goal is to pick a distance and weight that allows you to keep moving!

– Overview: This is a repeat from 6.12.2023. Athletes should aim to complete this workout at their threshold pace. Can you complete every round of overhead squats unbroken?

– Run: Completed in 2:15 or less each round.

– Overhead Squat: Loading should not exceed 50% of your 1RM overhead squat. Barbell should be light enough to complete every round in less than 1:00 and in 1-2 sets.

– Score: Time to complete work.

MODIFICATIONS

400 METER RUN

– Reduce Distance

– 500/400m Row

– 400/300m Ski

– 1000/800m Bike

– 300m Air Run

OVERHEAD SQUATS

– Reduce Reps/Loading

– Use PVC, Squatting to A Target

– Single Dumbbell Overhead Squats

– Front Squats

– 22 Air Squats

Core Challenge (No Measure)

Accessory

3 Sets For Quality:

40 Second Hollow Hold

20 Medicine Ball Twists [10 Reps Each Side]

40 Second Wall Sit

Rest 1-2 Minutes Between Sets

– Athletes should be aiming for full ranges of motion and quality movement throughout working sets.

– In hollow hold, lower back should maintain curve and contact with floor, there should be no pike in the hip.

– Medicine ball twists should be controlled movement.

– 90 degree on the legs in this wall sit. Hands free, no leaning on legs.

– Score: Work completed. Add any other notes to your workout notes section.

MODIFICATIONS

– Sub Dead Bug Hold

– Sub Plank Hold