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 invigorating. It’s proof that we too can reach those heights… if we, that is, put in the work.
So let’s get to it.
Clean and Jerk Complex (Weight)
Clean & Jerk Complex
6-8 Sets:
1 Squat Clean + 1 Front Squat + 1 Split Jerk
– Performed @ 75-90% 1RM Clean & Jerk.
– Athlete’s choice on number of sets.
– Rest as needed between sets.
– Score: Enter heaviest lift only.
Prep
– Perform 3-4 warmup sets to 75%
“Right Round” (Time)
“Right Round”
For Time [30 Minute Time Cap]:
100 Double Unders
50 Calorie Bike Erg
5 Squat Cleans
80 Double Unders
40 Calorie Bike Erg
4 Squat Cleans
60 Double Unders
30 Calorie Bike Erg
3 Squat Cleans
40 Double Unders
20 Calorie Bike Erg
2 Squat Cleans
20 Double Unders
10 Calorie Bike Erg
1 Squat Clean
Barbell: MRx: 95/75 Rx: 135/95, Rx+: 185/115
– Conditioning Category: Grindy Threshold
– Double Unders: Athletes should be able to string 40 or more double unders unbroken when fresh to complete reps as prescribed.
– Bike Erg: Athletes should be able to hold 800 cals per hour or faster to complete calories as prescribed.
– Squat Cleans: Loading should not exceed 80% of their 1RM squat clean.
– Score: Time
– Aim for big sets of double unders.
– Choose a pace and damper setting on the bike that will allow you to get off the bike and rest no longer than 15 seconds before performing first squat clean.
– Think about backing off your pace the last couple calories as well in order to prep for the barbell.
– Focus on a great set up, strong pull, and catching the bar in a solid front rack position on the cleans.
Prep
10 Double Unders
5 Calorie Bike Erg
1 Squat Clean
Modifications
DOUBLE UNDERS
– Reduce Reps
– 150-120-90-60-30 Single Unders
50-40-30-20-10 CALORIE BIKE ERG
– Reduce Cals
– Same Calories On Any Other Machine
– 600-500-400-200-100m Run
SQUAT CLEANS
– Reduce Loading
– Power Clean + Front Squat
– Power Clean
– Sub Dumbbells