CrossFit Evergreen – CrossFit
“The future belongs to those who prepare for it today.” – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.
View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.
There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?
Push Jerk (only for percentages)
Pausing Push Press
4 Sets of the Complex:
-1 Pausing Push Press + 1 Push Press
–1 Pausing Push Press + 1 Push Press
Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk
-Working through 4 sets of 4 unbroken barbell reps in this overhead complex
-The barbell comes from the rack and percentages are based off your 1RM Jerk
-Pause 2 seconds in the dip of the Pausing Push Press
-There is no pause in the regular Push Press
-Rest as needed between sets
-The goal of the Pausing Push Press is to establish a strong, vertical dip position
-In the 2 second pause, focus on keeping the:
Four Loco (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (135/95) (Rx+=185/135)
-Working through 5 rounds of this interval workout
-You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
-Rounds begin on the 0-4-8-12-16
-Your score is the slowest score of the 5 rounds
-We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement
-Choose a double under variation that you can complete unbroken in around 30 seconds each round
-The barbell comes from the floor for the front squats, so it should also be a weight you can clean
-Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round
-It is ok to squat clean the first rep
-With rest built in and the score being the slowest of the 5 rounds, we want to find a strong, but sustainable pace from the beginning
-On the row, focus on a controlled stroke rate with a hard leg drive
-Use the recovery here to keep the heart rate down instead of flying through your strokes
-With a relatively small number of double unders, shoot for unbroken sets if you can
-However, if you know you’re going to need to break on one movement, it’s better to do so on the rope than on the front squats
-Finally, once the barbell is on your shoulders, keep it there and try to grind out the 7 reps straight to finish out the rounds