CrossFit Evergreen – CrossFit
Shoulder Press (Strict Press
Heavy Set of 20)
Stimulus
In part 1, we have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week.
Split Second (Time)
5 Rounds For Time:
200 Meter Run
10 Hang Clean & Jerks MRx: 75/55 Rx: 95/65 Rx+115/85
Time Cap: 15 Minutes
Scoring
Score | Time to complete work. Add 1s per rep if you are time capped.
Stimulus
Today’s piece is fast moving, and if you blink, you might miss it! We are trying to push the pace and remain unbroken on our barbell throughout this couplet, which means our breathing and our heart rate are the most important components for success. Smooth and controlled, is fast!
Movements
Runs | 1:00 or less
Hang Clean & Jerks | cycled in 1-2 sets in the workout
Modifications
200M RUN
Reduce Distance
1:00 Time Cap
250/225m Row
175/150m Ski
500/450m Bike
150m Air Run
HANG CLEAN & JERK
Reduce Loading
Reduce Reps
Hang Power Clean Only
Power Clean Only
Push Jerk Only
Sub Dumbbells
Kettlebell Swing