CrossFit – Mon, Sep 30

CrossFit Evergreen – CrossFit

Back Squat (Back Squat
Every 2:00 x 5 Sets
1 Pause Back Squat + 4 Back Squats @ 60-65%
)

% is Based on 1RM Back Squat

The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping reps up tempo for the rest of each set.

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Goal / Objectives / Notes

Notes: This workout is a mid-cycle test for us with the objective of really selling out and going for this one. For our top end athletes this is a hard push from the Rower all the way through to the Pull-Ups with the Row at around 2k effort, the Thrusters unbroken and the Pull-Ups unbroken. For most of our athletes, they will need to pace along the way and hold the Row back to around 5k pace and decide on the best strategy for the Thrusters with the goal of breaking into 3 sets or less. these are meant to be fast and cyclical. Then athletes should have a plan of attack on the Pull-Ups with the ideal of hitting quick sets of 5-10 reps at a time to finish the workout. Ideally scale to a Pull-Up mod that allows for fast reps as that is the focus today.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

1000m Run

50 Dumbbell Thrusters

30 Pull-Ups

Dumbbells: 25/15lb, 12/7kg

Recovery (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Sets

10 Lateral Hop Over PVC (No Rebound)

5/5 Hanging Windshield Wipers

The goal here is quality, explosive movement for the lateral PVC hop overs. Pick a height that is challenging but repeatable with just a quick reset in between reps. The hanging windshield wiper, either variation, is very difficult so if needed perform 15/15 Weighted Russian Twists