CrossFit Evergreen – CrossFit
Back Squat (On the 3:00 x 3 Sets:
3 Back Squats
* 3 Second Pause
* Build In Weight)
Stimulus
We are in 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 back squat, we will pause at parallel, on the way up.
Ballin (Time)
For Time:
800 Meter Run, 40 Wallballs
600 Meter Run, 30 Wallballs
400 Meter Run, 20 Wallballs
200 Meter Run, 10 Wallballs
Medicine Ball: MRx (14/10) Rx(20/14)
Time Cap: 18 Minutes
Scoring
Score | Time to complete work. Add 1s per rep not completed if we are time capped.
Stimulus
Big lung and leg burner today, our breathing will become key early on. There isn’t much room to hide or rest between these two movements, so how we game plan the bigger rounds will determine how well our small rounds go at the end. How well do you manage your breathing without opportunities to rest?
Movements
Runs | About 4:00, 3:00, 2:00 and 1:00 respectively.
Wallballs | We should be able to hold onto 10+ reps at a time.
Modifications
800/600/400/200M RUNS
Reduce Distances
4:00/3:00/2:00/1:00 Time Caps
1000/750/500/250m, 900/675/450/225m Rows
800/600/400/200m, 720/540/360/180m Ski
2000/1500/1000/500m, 1800/1350/900/450m Bike
WALLBALLS
Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Empty Barbell Thrusters
Medball Front Squats
60/45/30/15 Air Squats
Accessory Work (No Measure)
Bulletproof Shoulders
3-5 Sets For Quality:
10 Seated Barbell Z-Press
10 Second Hold at Top
Rest 2 Minutes Between Sets