CrossFit Evergreen – CrossFit


Squat Clean and Jerk (Clean & Jerks

Set 1: 2 Squat Cleans + 1 Jerk at 74%
Set 2: 2 Squat Cleans + 1 Jerk at 74%
Set 3: 2 Squat Cleans + 1 Jerk, Building in wt.
Set 4: 2 Squat Cleans + 1 Jerk, Build in wt.
*Do not exceed 83% for sets 3 & 4
*Rest 1-2 Min btwn sets)

– Overview: Today’s Clean & Jerk work is also the start of a progression. We are starting in a range that further builds speed and power. During sets 3 & 4, you have some autonomy to stay at the previous set’s percentage or build in weight if you are moving well and feeling good.

– The sequence of each set is you will complete 1 squat clean, drop the bar, then move into 1 clean and jerk.

– During sets 3 & 4, build in weight as desired but do not exceed 83% of your 1 rep max clean and jerk.

– Score: 4 Sets of Load

WARM UP

With an Empty Barbell:

20 Back Rack Elbow Rotations

10 Good Mornings

5 Squat Jumps

10 Front Squats

10 Overhead Press

5 Jerks (for speed)

3-4 Sets:

1 Clean & Jerk, climbing from 30% to opening weight

MODIFICATION

CLEAN AND JERK

– Reduce Loading/Reps

– 1 Squat Clean + 1 Jerk

– 2 Power Cleans + 1 Jerk

– 2 Push Jerks

– Sub Dumbbells

Talledega Nights (AMRAP – Reps)

“Talledega Nights”

5 Rounds x AMRAP 3:

21 Wallballs 20 / 14 lb to 10/9ft

21/15 Calorie Row

Max Strict Pull-ups

*No Rest Between AMRAPS

*Score Is Total Strict Pull-ups

– Overview: Back to back AMRAPS with some redundant movements and strict gymnastics that are sure to burn out quickly if we’re not careful from the start. Fatigue and breathing will quickly play a large role in how successful we are at the end of each AMRAP.

– Wallballs: 1-2 sets completed in less than 1:00.

– Calorie Row: About 1:00 of work.

– Strict Pull-ups: Aim for :30 or more of work.
– Athletes should not go to failure on their pull-ups in the first few rounds, choose a number of reps that is sub maximal and try to maintain a consistent number of reps each round.

– Those less confident in their ability to hold onto the wallball under fatigue at this weight and height may consider scaling down to maintain a higher intensity pace.

MODIFICATION

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 32 Air Squats

CALORIE ROW

– Reduce Reps

– 1:00 Time Cap

– 15/12 Calorie Ski

– 21/15 Calorie Bike Erg

– 200m Run

STRICT PULL-UPS

– Banded Strict Pull-Ups

– Ring Rows

– Jumping Pull-ups

– Alternating Dumbbell Plank Rows