CrossFit Evergreen – CrossFit
“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” -Zig Zaglar
Strength
Push Press (4 Sets of 6 Repetitions)
Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Percentages based on your estimated 1RM Push Press. Over the course of the coming weeks, we will be building steadily over this movement, which we can in turn transition to our jerks. Rest as needed between sets, with all sets coming from the rack.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double-Unders
45 Air Squats
100 Mtn Climbers
10 Push Jerks 155/105 (Rx+=185/135)
We have a push jerk that is heavier than we normally see in workouts. Naturally, we want to gravitate towards strategy around that first. If this is a manageable load for us (2 or less quick sets per), we want to find how hard we can push our efforts on the other stations, whereas if it’s challenging for us (3 sets), we need to move in capable… or in other words, we need to hold back on the other parts.
Stimulus wise – we do want the heavier barbell. But one that we are very confident we could find for somewhere around 7-10+ unbroken repetitions, when fresh.
Looking at the remaining three movements, these are the met-con inducers. Each round starts by bringing our heart rate up through simple movements, then demands our ability to cycle the heavy barbell. That is the test of the workout.
On the jump rope, we are looking indeed for larger sets if able. Even on rounds 2 and 3, we won’t be overly metabolic here (coming off the push jerk). The air squats and mountain climbers however, we want to place in a pacing mindset. If we push too hard here, it will negatively impact our jerks. Steady and methodical on the air squats, and on the climbers, let’s back off on the final few reps to allow a smooth transition to the barbell.