CrossFit Evergreen – CrossFit
Bench Press (Bench Press
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
* Build In Weight)
Stimulus
Part 1, This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible.
Party Foul (Time)
“Party Foul”
For Time:
120 Wallballs MRx (14/10) Rx (20/14)
100/80 Calorie Bike
* Partition As Needed
Time Cap: 18 Minutes”
Scoring
Score | Total time to complete work. Add 1s per rep not completed if time capped
Stimulus
Starting our week with choosing our own adventure! Don’t let these bigger numbers scare you and get creative with how you want to complete your work. Choosing set reps and rounds is one way to go about it, but what might happen if we decided to try front loading/backloading instead?
Modifications
WALLBALLS
Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Medball Front Squats
Medball Push Press
Empty Barbell Thrusters
180 Air Squats
120/100 CALORIE BIKE
Reduce Reps
10:00 Total Work Time Cap
120/100 Calorie Row
100/80 Calorie Ski
Accessory Work (No Measure)
Lethal Legs
4 sets of:
8 Goblet Box Pistols (R)
8 Goblet Box Pistols (L)
Rest 1 minute Between Rounds