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Components
Bench Press
Negative Nancy
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Tuesday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (19/12)
Workout
Tuesday
Strength
Bench Press (6 Sets)
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 8 @ 75%
Set 3-4: 6 @ 80%
Set 5-6: 4 @ 85%
2-3 warm-up sets to 70%
BENCH PRESS MODIFICATIONS
- Sub Dumbbell(s)
- Reduce Percentages
- We'll build every 2 sets as we reduce reps.
- Weights should allow for unbroken sets.
- Score: Enter weight for 2 sets of 4
Metcon
Negative Nancy (Time)
For Time:
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
Barbell: MRx: 55/35 , Rx:75 / 55, Rx+: 95/65
MOVEMENT PREP
6 Overhead Squats
200 Meter Run
MODIFICATIONS
OVERHEAD SQUATS
- Reduce Reps
- Reduce Load
- Front Squats
- Single Dumbbell
- Air Squats
200 METER RUN
- Reduce Distances
- 200m Ski
- 250m Row
- 500m Bike
- CONDITIONING CATEGORY: Threshold
- OVERHEAD SQUATS: Light barbell. 3 sets or less.
- RUN: 1:30 or less per 200m.
- SCORE: Time
- Hold on for big sets of overhead squats.
- Steady pace on the run. Aim to increase your speed as the distance decreases.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 19, 2021
Male Clients
1
Jon
LeDuc
12:15 PM CrossFit
2 x 4 @ 245 lbs
1x3+255
2
Ryan
Vogl
3:30 PM CrossFit
2 x 4 @ 210 lbs
3
David
Spungin
12:15 PM CrossFit
2 x 4 @ 195 lbs
4
Sylvain
Thibault
6:00 PM CrossFit
2 x 4 @ 185 lbs
5
Luke
Voss
12:15 PM CrossFit
2 x 4 @ 175 lbs
5
Mark
Richardson
12:15 PM CrossFit
2 x 4 @ 175 lbs
5
Matthew
Emmons
3:30 PM CrossFit
2 x 4 @ 175 lbs
6
Doug
Davis
12:15 PM CrossFit
2 x 4 @ 165 lbs
7
Dan
Meller
12:15 PM CrossFit
2 x 4 @ 155 lbs
7
scott
sabina
8:30 AM Crossfit
2 x 4 @ 155 lbs
8
Bryan
Dunbar
9:30 AM CrossFit
2 x 4 @ 140 lbs
9
Keith
Davis
4:45 PM CrossFit
2 x 4 @ 135 lbs
10
Max
Baker
6:00 PM CrossFit
2 x 4 @ 95 lbs
10
Ryan
Privette
9:30 AM CrossFit
2 x 4 @ 95 lbs
11
michael
doyle
6:00 PM CrossFit
2 x 4 @ 85 lbs
12
Xavi
Gomez
3:30 PM CrossFit
2 x 4 @ 65 lbs
13
Kevin
Gilbert
9:30 AM CrossFit
2 x 3 @ 175 lbs
13
Cameron
Shepherd
12:15 PM CrossFit
2 x 2 @ 205 lbs
13
Zach
Newland
12:15 PM CrossFit
1 x 6 @ 165 lbs
Female Clients
1
Jordan
Dunbar
6:00 AM CrossFit
2 x 4 @ 105 lbs
1
Sarah
Willoughby
4:45 PM CrossFit
2 x 4 @ 105 lbs
2
Amanda
Spungin
9:30 AM CrossFit
2 x 4 @ 100 lbs
3
Charlotte
Vigeant
12:15 PM CrossFit
2 x 4 @ 95 lbs
4
Carmen
Doyle
6:00 PM CrossFit
2 x 4 @ 90 lbs
5
Angie
O'Keefe
6:00 AM CrossFit
2 x 4 @ 85 lbs
6
Ann
Archinal
6:00 AM CrossFit
2 x 4 @ 80 lbs
1x3 85
6
jessie
schiavone
6:00 PM CrossFit
2 x 4 @ 80 lbs
6
Kathy
Griffiths
7:15 AM CrossFit
2 x 4 @ 80 lbs
7
Ann-Marie
whittington
6:00 PM CrossFit
2 x 4 @ 75 lbs
8
Ruthann
Christensen
3:30 PM CrossFit
2 x 4 @ 70 lbs
9
Ashleigh
Young
8:30 AM Crossfit
2 x 4 @ 55 lbs
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