CrossFit Evergreen – CrossFit
Bench Press (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 85% for final set of 3
* 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.
Threefold (AMRAP – Rounds and Reps)
AMRAP 12:
9 Double Dumbbell Push Press
30 Double Unders
9 Toes to Bar
30 Double Unders
Dumbbells: MRx (30/20)’s Rx (50/35)’s
Scoring
Score | Rounds plus reps completed.
Stimulus
All the grip time under tension happening in today’s conditioning piece! These 3 movements will begin to interfere with each other quickly if we aren’t smart in the first couple of rounds. We should be aiming to hold consistent split times per round, locking in our working pace early will be key!
Score | Rounds plus reps completed. Movements
Double Dumbbell Push Press | Unbroken sets in :30 or less.
Double Unders | Aiming for :30 or less here
Toes to Bar | 1-2 sets with short intentional rest.
Modifications
DUMBBELL PUSH PRESS
Reduce Loading
Sub Kettlebells
Sub Barbell
Dumbbell Strict Presses
Kipping HSPU
DOUBLE UNDERS
Reduce Reps
45 Single Unders
Plate Hops
30 Reps of Singles & Doubles (Mix of Both)
90 Meters on Ski Erg
:20 Effort On Any Other Machine
TOES TO BAR
Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups
Accessory Work (No Measure)
Lethal Legs
4-6 Sets For Quality:
20 Split Jumps
20 Seconds Wall Sit
1 Minute Rest Between Sets