CrossFit Evergreen – CrossFit
Shoulder Press (On the 3:00 x 3 Sets:
3 Strict Press
* 3 Second Pause
* Build In Weight)
Stimulus
The next block is the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the strict press, we will pause at eye level, on the way up.
Dismantled (Time)
3 Rounds:
15 Power Cleans
15 Lateral Barbell Burpees
Directly Into…
3 Rounds:
15 Push Jerks
15 Box Jumps (24″”/20″”) (MRx=Step=ups)
Barbell: MRx (95/65) Rx(115/85)
Time Cap: 18 Minutes
Scoring
Score | Time to complete work. Add 1s per rep not completed if time capped.
Stimulus
Today’s conditioning piece requires a bit of self control and pacing, especially in the first 3 rounds. On paper this one looks fun and straightforward, in reality we’ve got a hefty barbell piece paired with some heart rate increasing cardio. If we aren’t careful in the beginning we’ll be sure to pay for it in the back half.
Movements
Power Clean | 1:00 or less in 1-3 cycled set
Burpees | About 1:00 of work
Push Jerks | 1-2 sets in about 1:00 or less.
Box Jumps | About 1:00 of work
Modifications
POWER CLEANS
Reduce Loading/Reps
Sub Hang Power Cleans
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate)
LATERAL BARBELL BURPEES
Reduce Reps
No Push-Up Lateral Barbell Burpee
Sub Regular Burpees
Sub Push-Ups
1:30 Time Cap
15 Cals On Any Machine
Sub Light Kettlebell Swing
PUSH JERKS
Reduce Reps
Reduce Loading
Sub Dumbbells/Kettlebells
Sub Push-Ups
– Sub HSPU
BOX JUMPS
Reduce Reps
Reduce Box Height
Box Step-Ups
20 Squat Jumps
Reverse Lunges
Accessory Work (No Measure)
Gun Show
2-3 Sets:
A) Big Set of Push-ups (Floor)
B) Big Set of Push-ups on Low Box
C) Big set of Push-ups on Higher Box
* Move Directly From A-B-C
* Rest 3 Minutes After Completing (C)