CrossFit Evergreen – CrossFit
“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci
Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.
The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.
The one person that will stop of us from doing what we want to do, looks back at us in the mirror.
It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.
It’s you versus you.
Skill/Strength
Clean and Jerk
Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks
Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: Build to a Heavy
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
SUBSTITUTIONS
Toes to Bar
Reduce Reps
Feet as High as Possible
Knees to Chest / Waist
STIMULUS
-Unlike the Olympic Complex before, you can break the barbell however you’d like
-You must complete all 3 rounds on the bar (27 reps) before moving on to the toes to bar
-Choose a toes to bar variation that you are capable of completing 15+ reps when fresh
-Looking to complete 3-4+ rounds in 12 minutes
This works out to a round at least every 3-4 minutes
Strategy
STRATEGY
TOES TO BAR
-There is no set too small on the toes to bar today
-Choose the option that allows you to spend the least time resting and the most time moving
-Below are a few options to think about:
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3 or 5-4-3-2-1
“MACHO MAN”
-The power cleans serve as the pacer of the barbell movements
-Singles are likely the best option here to keep you moving forward
-Going singles here allows you to hold onto the squats and jerks ideally unbroken
-Take as much time between clean singles as needed to ensure unbroken squats and jerks