CrossFit Evergreen – CrossFit

Strategy (No Measure)

Body Heat, Mobility, Activation (5-7 min)

2:00 Cardio Choice

10 Down Dog to Up Dogs with 1sec Pause at Each Position

:20/:20 PVC Pipe Front Rack Mobility Stretch

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (6-8 min)

2 Sets

8 Romanian Deadlifts

6 Tall Muscle Clean

4 Strict Press

:20 Behind the Neck Elbow Punch Throughs

8 Reactive Quarter Squat Jumps

6 Bar Kip Swings

4 Strict Knee Raises

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Barbell Primer

3 Position Muscle Clean + 1 Jerk

3 Position Power Clean + 1 Jerk

– Add Loads –

Then Build into full Power Clean + Push Jerk or Split Jerk

*For 3 Position Cleans, Focus on High Hang, Hang, and Mid Shin Positions

Clean and Jerk (Power Clean + Jerk
Every 2:00 minutes x 6 Sets
1+1 @ 80%+ Building to a Max for the Day)

We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push.

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MRx: Barbell: 75/55lb, 34/25kg

Coaching Notes, Strategy, and Goals

Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)

Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep

Secondary Objective : Maintain sets of 3+ on Toe to Bar

Stimulus: Barbell / Midline Conditioning

RPE : 9/10

Travel/Hotel/Limited Equipment (No Measure)

7:00 AMRAP

3-6-9-12-15…

Dual Dumbbell Power Clean and Push Jerk

V-Ups

Accessory Work (No Measure)

4 Sets: For Quality

15 Weighted GHD Hip Extensions

3-5 Dragon Flags

:30/:30 Side Plank

Recovery (Checkmark)

PRVN Recovery #2

1:00 Childs 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