CrossFit Evergreen – CrossFit
Bench Press (Heavy Set of 20
* Look To Beat Attempt From 7/8/24 )
Stimulus
We have the test week of our 20 rep cycle. Athletes should use the data they gathered last week to try for true 20 rep on the lift.
Sand Wedge (Time)
“Sand Wedge”
For Time:
50/40 Calorie Bike
Into…
10-9-8-7-6-5-4-3-2-1:
Power Snatch MRx (45/35) Rx (75/55) Rx+ (95/65)
Toes to Bar (MRx = V-Ups)
Into…
50/40 Calorie Bike
Time Cap: 18 Minutes
Scoring
Time to complete work. Add 1s per rep not completed if time capped.
Stimulus
The key today is going to be not getting too carried away with the first bike pace so that we have enough gas to push the pace through the meat of this “sandwich.” While the first bike will help to set us up with time to complete the middle, we won’t be able to hold on to a hard enough pace if we burn out before we get to the barbell.
Movements
Calorie Bikes | Both of these bikes should take less than 4:00
Power Snatches | 1-3 sets for bigger sets
Toes to Bar | 1-2 sets across the workout today. :30 or less
Modifications
50/40 CALORIE BIKE
Reduce Reps
4:00 Time Cap
55/45 Calorie Row
50/40 Calorie Ski
800m Run
POWER SNATCHES
Reduce Loading
Reduce Reps (Ex. 8-8-8-7-6…)
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
Power Cleans
TOES TO BAR
Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups
Accessory Work (No Measure)
Aerobic Capacity
2 Sets
12 Minutes Machine
4 Minutes Rest