CrossFit – Mon, Jun 17

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

Build to A Heavy Single
)

– Barbell should be taken from a rack.

– We are still going To Technical Failure, which 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.

– 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: Load used for heaviest single.

MODIFICATIONS

– Reduce Percentage

– Sub Dumbbells

– Sub Floor Press

Fair Game (Calories)

“Fair Game”

On the 2:00 x 8 Sets:

9 Kettlebell Swings MRx: 35/25, Rx: 53/35

12 Hand Release Push-ups

21 AbMat Sit-ups

Max Calorie Bike Erg

– Overview: In these intervals we are being asked for a hard effort from start to finish of each 2 minute round. With no rest between rounds this may look like a tall order. The biggest goal today is to get to that bike and still be able to go hard!

– Kettlebell Swings: Unbroken sets across all rounds. While the weight is meant to be challenging, it should not force us to break. We should be finishing with Kettlebell directly overhead, stacked.

– Hand Release Push-ups: Unbroken sets here as well. In order to maintain intensity throughout, adjust the reps as needed to hold smooth unbroken sets.

– AbMat Sit-ups: Speed is the intent here today as well. These should be kept to about :40 of work or less.

– Score: Total calories accumulated across all 8 rounds. Leave screen running throughout.
– Athletes are aiming to hold a very high effort intensity today across their rounds because this is a race against the clock to earn time on our bike. These reps seem very manageable as is, but when you put them to a short clock, they compound quickly.

– Goal is to get to the bike today with around :30 to earn some calories each round. While we may want to push on the first working movements, today’s workout is not meant to be broken up or strategized. Choose reps that will allow you to hold high effort and have time on the bike.

– The majority should be considering reducing their push-ups reps before reducing the other two movements, as the push-ups are what will become the sticking point for most.

MODIFICATIONS

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

HAND RELEASE PUSH-UPS

– Reduce Reps

– Regular Push-Ups

– Box/Bench/AbMat Target Push-Ups

– Dumbbell Floor Press

SIT-UPS

– Reduce Reps

– Hollow Rocks

CALORIE BIKE ERG

– Row/Ski/Assault/Echo/Air Run