CrossFit Evergreen – CrossFit
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek
What defines a leader? Is it promotion, titles, or status? We realize that is not the case.
We’ve all met others at some point in our lives that were, title wise, on an identical level. Both were students in school, teammates on a sports team, or co-workers in a job. Yet something sets them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.
There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.
True leadership is not a title.
Power Clean Complex (Weight)
Power Clean
Unbroken Sets For Load:
15-12-9 Power Cleans
Rest As Needed Between Sets.
– Cleans must be performed touch and go.
– The score is total load here so athletes can choose their loading based off of what will maximize their score.
– Athletes are allowed 3 attempts max of each touch and go set.
– Score: Enter heaviest loading for each set.
Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4
With An Empty Barbell:
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Loading Up:
– Perform 5-7 power cleans at 1-2 light weights before first attempt at 15 touch and go.
– The set of 15 reps will likely be around 40-50% of your 1RM power clean.
Modifications
– Sub Dumbbells
“Aftershock” (Time)
“Aftershock”
5 Rounds For Time:
1,000 Meter Bike
12 Deadlifts
21 Weighted Ab-Mat Sit Ups
BB-Mrx: 135/95, Rx: 155/115, Rx+: 185/135
AbMat Weight-Mrx: 25/15, Rx: 35/25, Rx+: 45/35
– Conditioning Category: Threshold
– Bike: Any bike can be used. All bikes are considered Rx as long as 1,000m are completed. This should take about 2:00 per round.
– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Reps should be completed in less than 1:00.
– ABMAT: Reps should completed in less than 1:30.
– Score: Time
– Aim for a hard but sustainable pace on the bike.
– Aim for 1-2 sets on the deadlifts.
– Move at a steady pace on the ABMAT.
Prep
1 Round:
200m Bike
6 Deadlifts
12 Ab Mat Sit-Ups
Modifications
1,000 METER BIKE
– Reduce Distance
– 500m Row
– 400m Run
– 400m Ski
DEADLIFT
– Reduce Weight
ABMAT SIT-UP
– Less or no weight