CrossFit Evergreen – CrossFit
Back Squat (On the 3:00 x 3 Sets:
3 Back Squats
* 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 lifter lowers the load down. Once at the bottom of the lift, drive it back up.
Pay It Forward (AMRAP – Rounds and Reps)
AMRAP 15:
55 Wallballs MRx (14/10) Rx(20/14)
55 Kettlebell Swings MRx (35/25) Rx (53/35)
55 Box Jumps (24″/20″) (MRx= Step-Ups)
Scoring
Score | Rounds plus reps completed.
Stimulus
High volume and lighter movements today means we’re moving quickly but with a plan for breaks from the start. All of these movements have an explosive hip opening and as we progress we should anticipate the fatigue having an effect on each following movement.
Movements
Wallballs | About 2:30 or less of work. Weight should allow for 10+ reps
Kettlebell Swings | About 2:30 or less of work. Weight allows for 10+ reps
Box Jumps | About 3:00 or less of work.
Modifications
WALLBALLS
Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Empty Barbell Thrusters
80 Air Squats
KETTLEBELL SWINGS
Reduce Loading
Reduce Reps
Russian Kettlebell Swings
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
BOX JUMPS
Reduce Reps
Reduce Box Height
Box Step-Ups
80 Squat Jumps
Reverse Lunges
Accessory Work (No Measure)
Posterior Pump
3-4 Sets For Quality:
10 Single Leg Weighted Hip Thrusts (Each)
20 Banded Pull Throughs
30 Side Plank With Hip Adbudctions (Each)