CrossFit Evergreen – CrossFit
Back Squat (Heavy Set of 20 )
Stimulus
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.
Pandora’s Box (Time)
For Time:
60 Burpee Box Jumps (24″/20″) MRx= Step-ups
Every 2 Minutes [Starting at 0:00]:
250/225 Meter Row
Time Cap: 18 Minutes
Scoring
Score | Time to complete work. Add 1s per rep not completed if time capped. Stimulus
Today’s piece requires knowing where to push and where to pace. These two movements don’t allow a lot of space to breathe unless we choose where that’s going to be. While we have to hold a pretty hard pace on our row to give ourselves time on the burpee box jumps, if we come out frantically trying to accumulate our burpee box jumps, our row will suffer down the line.
Movements
Burpee Box Jumps | at least 8 or 9 reps per round.
Row | About 1:00 or less
Modifications
250/225M ROW
Reduce Distance
1:00 Time Cap
200/180m Ski
500/450m Bike
200m Run
150m Air Run
BURPEE BOX JUMPS
Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
Burpee Box Jump Overs