CrossFit Evergreen – CrossFit
Strength
Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%
MOVEMENT PREP
3 Warmup Sets:
Set 1: 5 Reps @ 50% 1RM
Set 2: 3 Reps @ 55% 1RM
Set 3: 1 Rep @ 60% 1RM
Then…
Begin 5×3 Working Sets
Warm-up
Warmup Round 1:
9 Kettlebell Swings
6 Kettlebell Reverse Lunges
3 Push Jerks
*Performed at Lighter Weights
Warmup Round 2:
6 Kettlebell Swings
4 Kettlebell Reverse Lunges
2 Push Jerks
*Performed with Workout Weights
Metcon
Beef Jerky (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (115/85) (Rx+= 165/115)
STIMULUS
-Grinding through a weightlifting triplet to finish out our gym session today
-Choose weights on all 3 movements that you can complete in 1-2 sets each round
-The kettlebell is held in a goblet position for the reverse lunges
-Alternate legs each rep for a total of 7 per side
-The push jerk barbell comes from the ground
-Looking to complete somewhere in that 3-4 round range, meaning each round takes somewhere between 3-4 minutes
STRATEGY
-One planned break on each movement makes these sets very manageable both mentally and physically
-If there is one movement you plan on holding onto unbroken, make it the push jerks
-The extra clean that comes with breaking the push jerk will be the most taxing break of any movement
-Kettlebell Swings: 21 -Straight or 12-9
-Kettlebell Reverse Lunges: 14 Straight or 8-6
-Push Jerks: 7 Straight or 4-3
MOVEMENT FOCUS
Preserve movement focus from Push Jerk skill & strength session