CrossFit Evergreen – CrossFit
“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus
If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.
But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.
To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.
Strength
Push Jerk (5 x 3)
On the 2:00 x 5 Sets:
3 Push Jerks
Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.
Set #1 – 60% of estimated 1RM
Set #2 – 65%
Sets #3+4+5 – 70-75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
STIMULUS
-A moderate push jerk for reps is the focus of this effort.
-DU and Air Squats purely to challenge the movement.
-Aim is for a moderate load that we could cycle for 20-25+ reps unbroken when fresh.
STRATEGY
-With a relatively “shoulderly” combination (DU + PJ), pacing our upper body will be of importance.
-Break up the PJ before we need to. Example break up strategies can be 8-7, or 6-5-4.
-Be diligent with our breaks between sets on the PJ. This is where time disappears.
-Lock in a steady pace on the air squats. This is where we breathe best.
-Consistent chunks on the DU’s. Much like the PJ, let’s break these before we need to. 30-30, 20-20-20 being options. Naturally ideal to go unbroken here, but with a 12:00 time cap, let’s see the larger effort for what it is.