CrossFit Evergreen – CrossFit
“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear
Nothing happens on the competition floor by accident. We are a result of the work we’ve completed leading up to that point. There is no pixy dust, magical words, or secret tricks.
When we look at the work behind the closed doors, we start to see what talent really is.
Hard, committed, unwavering effort.
Never fooled by those that “make it look easy”, as easy doesn’t happen by accident.
To some, that thought can be dis-encouraging. Not the case for us. For this team, it’s the opposite… it’s invigoration. It’s proof that we too can reach those heights… if we, that is, put in the work.
So let’s get to it.
Warm-up
See Coaches Board
Clean & Jerk Technique (Weight)
On the 2:00 x 5 Sets:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
*Pause 1 second in the catch postion of both the clean and the jerk.
Stimulus
– Final week of our mini clean and jerk technique progression.
– We’ll start our sets at 5% higher and finish 5% higher than last week.
– Percentages are still meant to be on the lighter side in order to ensure good quality movement.
– Pauses in the catch of the first clean and the catch of the first jerk are to help focus get receiving the bar with the knees out and hips back.
Percentages based off 1RM Power Clean:
Set 1: 40% of 1RM Power Clean
Set 2: 45% of 1RM Power Clean
Sets 3-5: 50% of 1RM Power Clean
Clean & Jerk (Weight)
On The Minute x 6 Sets:
1 Clean & Jerk
Stimulus
– Keeping positioning the focus, we’ll build up to a moderate clean and jerk.
– We’ll take what we’ve learned over the past couple of weeks of technique work and put it to the test to see if we are aware of any improvements made in our catch potions.
Percentages based off 1RM Clean & Jerk:
Sets 1+2 – 60% of 1RM Clean & Jerk
Sets 3+4 – 65% of 1RM Clean & Jerk
Sets 5+6 – 70% of 1RM Clean & Jerk
“In The Air Tonight” (Time)
10 Rounds For Time:
3 Power Clean and Jerks
6 Lateral Burpees Over Bar
9 Kettlebell Swings
BB- MRx:105/55, Rx: 115/85, Rx+: 135/95
KB- 24/16 (green/yellow)
Stimulus
– Conditioning Category: Threshold
– Looking for a weight on the barbell we could easily complete 3+ clean and jerks unbroken when fresh.
– Looking for a kettlebell weight we can hold onto for unbroken sets of 9 every round.
Strategy
THE BIG TAKEAWAYS
1. Power Cleans: Steady singles or unbroken sets of
2. Lateral Burpees Over Bar: Smooth pace and focus on foot work. If holding on for unbroken set on the bar, let’s pace these quite a bit. If going with steady singles on the bar, let’s try to push the pace a bit.
3. Kettlebell Swings: Hold on for unbroken sets of 9 and focus on breathing during this movement.