CrossFit Evergreen – CrossFit
Front Squat (Front Squat
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
* 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 Front squat, we will pause at parallel, on the way up.
Shout! (Time)
3 Rounds For Time:
500/450 Meter Row
21 Kettlebell Swings MRx (35/25) Rx (53/35)
12 Thrusters (115/85)
Time Cap: 18 Minutes
Scoring
Score | Time to complete work. Add 1s per rep not completed if time capped.
Stimulus
This one packs a punch! With an explosive hip opening as well as your grip playing a factor for all 3 movements, we’re in for a spicy ride. We absolutely do not want to come out too hot on this one!
Modifications
500/450 METER ROW
Reduce Distance
2:00 Time Cap
400/360m Ski
25/20 Calorie Echo/Assault
KETTLEBELL SWINGS
Reduce Loading
Reduce Reps
Russian Kettlebell Swings
Russian Dumbbell Swings
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
THRUSTERS
Reduce Loading
Reduce Reps
Thruster to Squat Target
Sub Dumbbells/Kettlebells
Sub Front Squats
Sub Push Press
24 Air Squats
Accessory Work (No Measure)
Bulletproof Shoulders
3-5 Sets For Quality:
8 Single Dumbbell Arnold Press (R)
50′ Dumbbell Overhead Carry (R)
8 Single Dumbbell Arnold Press (L)
50′ Dumbbell Overhead Carry (L)