CrossFit Evergreen – CrossFit
Push Jerk (Push Jerk
For Total Load:
10-8-6-4-2 Push Jerks
Rest 1-2 Minutes Between Sets
)
– Barbell should be taken from a rack.
– Athletes should build in weight each set.
– Reps should be completed unbroken.
– Aim to start around 50-55% of their 1RM push jerk.
– Score: Enter weight used for last set of 2 reps.
WARM UP
20s Empty Barbell Overhead Hold
8 Empty Barbell Front Rack Elbow Rotations
8 Empty Barbell Strict Presses
8 Empty Barbell Push Presses
8 Empty Barbell Push Jerks
8 Push Jerks @ A Light Weight
4 Push Jerks @ A Moderate Weight
Build to opening weight.
MODIFICATIONS
– Push Press
– Split Jerks
– Sub Dumbbells
Goody Two Shoes (Calories)
“Goody Two Shoes”
On the 1:30 x 10 Rounds:
10-9-8-7-6-5-4-3-2-1 Dumbbell Hang Clean & Jerks
Max Calorie Bike Erg
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Overview: Be careful not to get drawn in too quickly in the first half this workout, it’s tempting to come out swinging for the fences! But once you begin to spend longer periods of time on the bike, it begins to add up and your breathing and heart rate might get out of control.
– Dumbbell Hang Clean & Jerks: Unbroken sets with full lockout of both arms overhead.
– Bike Erg: Consistent moderate to hard effort pace across all rounds.
– Score: Total calories accumulated across all 10 rounds.
– Athletes should try to aim for an increasing calorie number each round, which means that we need to be careful in the beginning to stay in some control of our breathing and heart rate.
– As the time on the bike per round increases, we should be aiming to hold a similar working pace on the bike each interval.
– Goal should be to maintain unbroken sets of hang clean and jerks to avoid wasting energy, but work at a pace that doesn’t blow us up too early on.
MODIFICATIONS
DUMBBELL HANG CLEAN AND JERK
– Reduce Loading
– Reduce Reps
– Power Clean Only
– Push Jerk Only
– Sub Kettlebells
– Kettlebell Swing
MAX CALORIE BIKE ERG
– Sub Row/Ski/Air Run
– Sub Echo/Assault