CrossFit Evergreen – CrossFit
Shoulder Press (On the 3:00 x 3 Sets:
3 Strict Press
* 5 Second Negative
* Build In Weight
)
Stimulus
This week we start our new tempo cycle. We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up.
Omar (Time)
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Time Cap: 18 Minutes
Scoring
Score | Time to complete work. Add 1s per rep not completed if time capped.
Movements
Thrusters | 1, 1-2, 1-3 sets respectively today. Loading should not exceed 55% of your 1rm thruster.
Bar-Facing Burpees | We should be able to complete 10+ burpees in 1 minute or less or adjust the reps.
Modifications
THRUSTERS
Reduce Loading
Reduce Reps
Thruster to Depth Target
Sub Dumbbell(s)
Sub Front Squats
Sub Push Press
20-40-60 Air Squats
BAR-FACING BURPEES
Reduce Reps
Lateral Barbell Burpees
Burpee To Target
Regular Burpees
15/12-25/20-35/28 Calories On Any Machine
Accessory Work (No Measure)
Gun Show
2-3 Supersets For Quality:
10 Dumbbell Chest Flyes
15 Dumbbell Rollbacks
Big Set Push-ups to Box
Rest 2-3 Minutes Between Sets