CrossFit Evergreen – CrossFit
Clean and Jerk (Front Squat + Jerk
Every 2:00 x 6 Sets
2 Front Squats + 2 Jerks
Perform @ 75-85%
*Any style jerk today, athlete choice.
% is Based on 1RM Clean & Jerk)
PRVN Classic (Time)
“PRVN Classic”
For Time:
5 Rounds
24 Wallball Shots
12-15-18-21-24 Pull-Ups
Wallball: 20/14
Goals / Stimulus / Objectives
Goal: 8:00-12:00
*Time-cap 15:00
Score: Time
RPE: 9/10
Primary Objective: Overall Time
Secondary Objective: Go Big on the Pull-Ups
This simple couplet is in the vein of a workout we might see in the final week of the Open. While this will start off approachable, the volume accumulates quickly and the heart rate will spike sooner than we think. Top end athletes will be looking to go largely unbroken, trust their fitness, and ‘figure it out’ in the final 2 rounds. Most would benefit from playing to their strengths here, going big on either the wallballs or the pull-ups, and focusing on an intelligent approach to the other movement.
Video Support:
Butterfly Pull-Ups
Travel/Hotel/Limited Equipment (No Measure)
For Time:
5 Rounds
30 Air Squats
6-9-12-15-18 Strict Pull-Ups
Accessory Work (No Measure)
For Quality:
Part A
10:00 EMOM
Minute 1 – :45 Dead Hang
Minute 2 – 6/6 Single Leg Kettlebell Deadlift
Part B
5 Rounds
:30 Ring Curls
:30 Ring Skullcrushers
Add load to the dead hang if able. Use a moderate load on the single leg deadlifts.
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose