CrossFit – Sun, Oct 9

CrossFit Evergreen – CrossFit

Power Clean and Jerk

Power Clean & Jerk

5 Sets:
3 Power Cleans + 1 Push Jerk @ 70-75%
– Rest as needed between sets.

– Power cleans should be performed as single reps. NOT touch and go.

– Score: Enter heaviest lift.

1-2 Power Cleans + Push Jerk @ Light Weight

1-2 Power Cleans + Push Jerk @ Moderate Weight

Dream On (AMRAP – Rounds and Reps)

“Dream On”

https://ctstorageprod.blob.core.windows.net/videos-coaching/ring-muscle-ups.mp4

AMRAP 20:
1 Power Clean
1 Ring Muscle-up
100 Meter Run
2 Power Cleans
2 Ring Muscle-ups
100 Meter Run
3 Power Cleans
3 Ring Muscle-ups
100 Meter Run
…
Add 1 Rep Each Round

Barbell: MRx: 115/75, 155/105, Rx+: 205/145
– Conditioning Category: Grindy Threshold

– Power Cleans: Loading should not exceed 75% of your 1RM power clean.

– Ring Muscle-Ups: Athletes should be able to complete 5+ reps unbroken when fresh to complete reps as prescribed (see substitutions for scaling/other options).

– Run: Runs should be completed in about 30s each round.

– Score: Rounds + Reps. 100m = 1 Rep.

– The first few rounds of this workout are going to go by really fast. There is no need to rush here. The last thing we want to do is get through the first 5 rounds at a blazing speed, then be staring at the rings on round 6, totally gassed. Go out at a CONTROLLED speed.

– Use the runs as a recovery from the indoor movements.

– Chip away at the barbell reps in singles. Make the goal here to save the arms for the muscle-ups and to control the heart rate.

– Chip away at the ring muscle-ups however you see fit. If this is a good movement for you, aim to hold on for unbroken sets for as long as you can. If this movement isn’t your jam, break them up early and just try to rest for as little time as possible between sets.

– The longest break here is likely going to be between the power cleans and ring muscle-ups. Try to be intentional with your transition between these 2 movements instead of letting lots of time tick away in between.

POWER CLEANS

– Reduce Loading/Reps

– Sub Dumbbells

RING MUSCLE-UPS

– Complete 1-2 Reps Every Round (No Up Ladder)

– Banded Strict Ring Muscle-Ups

– Ring Dips

– Chest To Bar Pull-Ups

– Pull-Ups

100 METER RUN

– 125m Row

– 100m Ski

– 250m Bike

– 75m Air Run

– 10 x 10m Shuttle Runs