CrossFit Evergreen – CrossFit
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few choose to DO.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
WD > WS.
Split Jerk Strict Press (No Measure)
Split Jerk Strict Press
https://ctstorageprod.blob.core.windows.net/videos-movements/split-jerk-strict-press.mp4
5 Sets of 5 @ Light Weights (2 Seconds Up & Down)
( 5Min. Part of BB warm up )
– For EACH strict press, control up for 2s as well as down for 2 seconds.
– Watch a clock or have someone count out loud for you as we want to complete the full 2 seconds up and down to get the most out of these reps.
– We get a similar benefit from the split jerk strict press as a traditional strict press, however, we also get to practice staying balanced and braced in the split position which directly transfers over to our split jerks.
– Score: Mark completed. This is all about quality, not loading.
Prep
10 Empty Barbell Split Jerk Strict Presses
3-5 Light Reps (No Tempo)
3 Moderate Reps (With Tempo)
Deficit Clean Pull (Weight)
Deficit Clean Pull
https://ctstorageprod.blob.core.windows.net/videos-movements/deficit-clean-pull.mp4
3 Sets of 5 @ 85-90% of 1RM Clean
*2 Inch Deficit
( 10 min )
– The deficit clean pull serves the same purpose as a regular clean pull but the deficit further strengthens the legs for the pull from the floor as the athlete needs to pull the bar a greater distance.
– Perform reps in singles but let’s control the barbell back down to the ground each rep instead of dropping from the top. From there, we can do a full reset before the next pull.
– There should be a hard extension to finish the movement. Elbows may bend slightly but athletes should not intentionally bend the elbows and pull up on the bar.
– Rest as needed between sets.
– Score: Enter heaviest set of pulls.
Prep
– Perform 2-3 sets of 2-3 reps loading up to your working weights.
Power Clean & Jerk (Weight)
Power Clean & Jerk
5 Sets:
3 Power Cleans + 1 Push Jerk @ 65-70%
( 12 Min. )
– Rest as needed between sets.
– Power cleans should be performed as single reps. NOT touch and go.
– Score: Enter heaviest lift.
Prep
1-2 Power Cleans + Push Jerk @ Light Weight
1-2 Power Cleans + Push Jerk @ Moderate Weight
Mini Mani-Pedi (Time)
Mini Mani-Pedi
For Time:
400 Meter Row
20 Toes to Bar
12 Clean & Jerks
400 Meter Row
15 Toes to Bar
8 Clean & Jerks
400 Meter Row
10 Toes to Bar
5 Clean & Jerks
400 Meter Row
Barbell:MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Category: Grindy Threshold
– C&J: Performed in quick singles or small sets. Loading should not exceed 70% of your 1RM Clean & Jerk.
– Toes To Bar: Performed in sets of 5 or more throughout.
– Score: Total time.
– Row at a pace that will allow for bigger sets of toes to bar and quick sets of clean and jerks.
– Aim for bigger sets of toes to bar with quick breaks between sets.
– Aim for fast singles or small touch and go sets on the barbell. Break for as little time as possible between these sets.
Prep
100m Row
5 Toes To Bar
5 Clean & Jerks
Modifications
400 METER ROW
– Reduce Distance
– 300m Ski
– 800m Bike
– 300m Run
TOES TO BAR
– Reduce Reps
– Knees to Chest
– V-Ups
– Sit-Ups
CLEAN & JERKS
– Reduce Reps/Loading
– Sub Dumbbells