CrossFit Evergreen – CrossFit

There are two definitions in the english language for the word “overcome.”

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from fire, we run into it!

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Warm-up

Mobility:

– 2 min. any erg or a lap

– couch stretch

– banded shoulder distraction

– pigeon pose and wrist stretch

– scorpions

Activation:

barbell warmup

– 5 good mornings

– 5 back squats

– 5 elbow rotations

– 5 strict press and reach

– 5 romanian DL

– 5 front squats

Jerk Balance Complex (3 sets of 3 jerk balances & 1 pausing split jerk)

% of 1RM clean & Jerk

– set 1 – 35%

– dets 2-3 35-45%
Stimulus:

– jerk technique is the main focus here, not max weight/loading

– the jerk balance takes our receiving position from a split jerk, and moves the front foot back about 8-10″.

– from this position we have a little dip & drive to accelerate the bar up

– we then push off our back foot driving us down and under the bar.

– this drill is intended to teach the feel of driving off our back foot during the split jerk.

– we finish the complex with a pausing split jerk, pausing in the catch position.

– score heaviest, but this is not supposed to be heavy!

Modifications:

– PVC drill the same movements

Push Pop (Time)

4 rounds

– 800m Echo bike

– 12 C2B pull-ups

– 800m Echo Bike

– 8 jerks 115/85
Stimulus:

– expect this to take 15-20 minutes

– chose a push jerk weight you can complete in 1 or 2 sets.

– weight starts on the ground, which means we have to be able to clean it to begin each set.

Modifications as needed

Row Endurance (Time)

2,500m row/2,000m row

on the 0:00 – 15 GHD sit ups

on the 4:00 – 12 GHD sit ups

on the 8:00 – 9 GHD sit ups

on the 12:00 – 6 GHD sit ups

– continue until the distance is completed.
– Time permitting

– Rx is also weighted abmat sit ups 45/35 plates (on chest).