CrossFit Evergreen – CrossFit

Front Squat (Heavy Set of 20

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* Look To Beat Attempt From 7/12/24 )

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.

T.U.P. (Time)

15-12-9-6-3 Reps For Time

Power Cleans (135/95 lb)

Pull-Ups

Front Squats (135/95 lb)

Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here
Time Cap: 18 Minutes

Scoring

Score | Time to complete work. Add 1s per rep if time capped.

Stimulus

In this Hero workout, athletes will be challenged to hold on for bigger sets of front squats and to plan their break up strategy for the power cleans and pull-ups based off of what will allow them to stick to their front squat strategy.

Movements

Power Cleans | Loading should not exceed 60% of your 1RM clean

Pull-Ups | Athletes should be able to complete 8 or more pull-ups unbroken when fresh to complete reps as prescribed.

Front Squats | Athletes should be able to complete every round in 1-2 sets.

Modifications

POWER CLEANS

Reduce Loading/Reps

Sub Hang Power Cleans

Sub Dumbbell/Kettlebell Hang Power Cleans

Sub Deadlifts (Light to Moderate)

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PULL-UPS

Reduce Reps

Banded

Strict

Ring Rows

Alternating Dumbbell Plank Rows

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FRONT SQUATS

Reduce Loading

Reduce Reps

Sub Dumbbells

Sub Kettlebells

30-24-18-12-6 Air Squats

Accessory Work (No Measure)

Lethal Legs

4 Sets

10 Goblet Split Squats (right)

:10 Goblet Split Squat Hold (right)

10 Goblet Split Squats (left)

:10 Goblet Split Squat Hold (left)

*Alternate which side you start with