CrossFit Evergreen – CrossFit
Power Clean (Power Clean
Set 1: 5 Power Cleans at 76%
Set 2: 5 Power Cleans at 76%
Set 3: 5 Power Cleans at 76%
Set 4: 3 Power Cleans at 86%
• Rest 1-2 Minutes Between Sets
)
– Overview: Continuing to develop strength endurance. Make sure you apply as much force as possible to each rep so that your body is forced to build up your endurance. If you don’t move with as much force as you can, your body does not need to learn to recover from maximal exertion. The final set at 86% is to stimulate the body’s need to further develop strength and power.
– Reps should be performed as singles.
– Barbell should be taken from the floor.
– Score: record Set 4 for 3 reps @ 86%
TECHNIQUE CUES:
– Feet hip-width apart and grip shoulder-width apart.
– Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.
– Keep your arms flexed and locked out through extension.
– As you extend your hips and ankles (as if jumping), pull yourself under the bar aggressively and rotate your elbows around the bar.
– Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.
WARM UP
20 Single Leg Hops Per Side
2-3 Easy Broad Jumps (stick the landing)
20 Back Rack Elbow Rotations
10 Quarter Squat Jumps
10 Muscle Cleans with Empty Bar
Build to Power Clean Starting Weight
MODIFICATIONS
POWER CLEANS
– Reduce Loading/Reps
– Hang Power Cleans
– Sub Dumbbells
“The Admiral” (Time)
“The Admiral”
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats
20 Box Jumps (24″/20″)
Time Cap: 20 Minutes
BB-MRx: 105/65, Rx: 135/85, Rx+: 155/105
– Overview: The Admiral may only be 3 rounds, but packs a serious punch! These are big sets of each of these movements and it can be easy to get carried away too early and burn into the finish gassed. This piece is one of the toughest that we do, it tests both your physical ability and your mental ability to stay focused on the task at hand and not let those big set numbers make you think you aren’t moving fast enough in rounds 1 and 2. That feeling is a trap!
– Burpee Pull-ups: About 2:00 of work.
– Front Squats: 1-3 sets, about 2:00 of work.
– Box Jumps: About 2:00 of work.
– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes should come out at a pace they think they can maintain once under fatigue, this workout piles on quickly!
– Easily one of the hardest workouts that we do each year and track as a benchmark, while looking fairly simple on paper can go sideways quickly if we don’t go in with a plan.
MODIFICATIONS
BURPEE PULL-UPS
– Reduce Reps/Bar Height
– Burpees to A Target
– Regular Burpees
– 2:00 Effort on Any Machine
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 40 Air Squats
BOX JUMPS
– Reduce Reps
– Reduce Box Height
– Box Step-Ups
– 30 Squat Jumps
– Reverse Lunges