CrossFit – Fri, Dec 2

CrossFit Evergreen – CrossFit

Hang Squat Clean & Jerk (Weight)

Hang Squat Clean & Jerk

https://ctstorageprod.blob.core.windows.net/videos-movements/hang-clean-jerk.mp4

On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 78%
Set 3: 2 Reps @ 78%
Set 4: 2 Reps @ 83%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 86%

*All Percentages Based Off 1RM Clean & Jerk
*Athletes Can Push Jerk or Split Jerk
– For sets 1, complete 3 hang clean and jerks. Athletes should hold onto the bar for all 3 reps without dropping between.

– For sets 2, 3, & 4, complete 2 hang clean and jerks. Athletes should hold onto the bar for both reps without dropping between.

– For sets 5 & 6, complete 1 hang clean and jerk.

– Athletes should stick to their percentages here even if they feel they could go heavier. Let’s aim for great speed and technique here.

– Score: Enter heaviest set of 1 rep.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

5 Push Jerks

5 Split Jerks

With A Light Weight:

2 Hang Squat Clean & Jerks

With A Moderate Weight:

1 Hang Squat Clean & Jerk

…Make more jumps if needed until you reach your starting weight.

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
– Conditioning Category: Grindy Threshold. We’ll move at our maximal sustainable pace throughout while grinding through the barbell and toe to bar reps. Cardio fatigue will play a role here as well as muscular (particularly grip and midline) fatigue.

– Clean & Jerks: Loading should not not exceed 70% of your 1RM clean & jerk. Reps can be performed in singles, small sets, or touch and go all the way through.

– Toes To Bar: Athletes should be able to perform reps in sets of 3 or more or in quick singles.

– Score: Total rounds + reps. If you finish the round of 15’s, your score is 5 rounds.

Modifications

CLEAN & JERKS

– Reduce Loading

– Sub Dumbbells

TOES TO BAR

– Toes To As High As You Can

– Knees To Chest

– Medball Overhead Sit-Ups

– Sit-Ups

Rope & Doubles (Time)

For Time [10 Minute Cap]:

4 Rope Climbs
75 Double Unders
3 Rope Climbs
75 Double Unders
2 Rope Climbs
75 Double Unders

(125 Singles)

– Athletes should aim to push themselves outside of their comfort zone with their speed on these movements.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

Modifications
ROPE CLIMBS
– Reduce Reps
– Climb To As High As You Can Safely
– 5 Strict Pull-Ups = 1 Rope Climb
– Hand Over Hand Sled Pulls

DOUBLE UNDERS
– Reduce Reps
– 2:00 Time Cap
– 125 Reps of Singles
– 30 Box Step Ups (15 each leg)