CrossFit Evergreen – CrossFit
Split Jerk (Split Jerk
Every 90 seconds x 6 Sets
2 Reps @ 75%+)
Extra Instructions / Points of Performance
Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.
He Had to Split (Time)
“He Had to Split”
For Time:
12-18-24-30
Single Arm Dumbbell Push Press
6-12-18-24
Abmat Sit-Ups
Dumbbell: MRx 30/20, Rx 50/35
Goals / Objectives / Notes
Goal Time Domain: 5:00-7:00
Time Cap: 10:00
Primary Objective: Complete each set of Abmat Sit-Ups Unbroken
Secondary Objective: Keep all sets of the Dumbbell Push Press to 3 sets or less
Stimulus: Midline Conditioning and Overhead Press Muscular Endurance
RPE: 7/10
Notes: The goal today is to work on staying fast on the Dumbbell Push Press, locking our strong overhead with midline control throughout and biceps covering the ears with dumbbells over midline. Each set of Abmat Sit-Ups should be done quickly with the focus on fast repetitions, touching full overhead then touching the toes on each rep. The Single Arm DB Push Press reps are total (not per arm).
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
5 Sets, For Quality
:20 second Supinated Chin Over Bar Hold
100ft (30m) Bearhug Sandbag Carry
8-10 Dumbbell Hammer Curls @ 3030 Tempo
-rest 1:00 b/t sets-
Load: Choice
Pick a load for today where you can perform the work unbroken
If you don’t have access to a sandbag, perform a dual kettlebell front rack carry at a heavy
load.
Recovery (Checkmark)
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations