CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep:

3 Sets: For Quality

1:00 – :45 – :30 Bike (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

8 Quarter Squat Reactive Jumps

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep

Slow Clean Pull

Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)

Power Clean (Not TnG)

–

2-3 Sets: Building Loads

Clean Pull

Low Hang Power Clean

TnG Power Clean

Power Clean (Clean Complex
Every 90 seconds x 10 Sets
Clean Pull + Low Hang Power Clean + Tng Power Clean)

Coaching Notes, Strategy, and Goals

Starting @ 60% of 1RM Power Clean

Goal: Technique Proficiency, building to around 80-85% of Power Clean

Stimulus: Speed Strength, Technical Proficiency

Cues:

Stay over the bar, root through the feet and keep pushing through extension in the pull.

Look for a rapid turnover with fast elbows and fast feet.

Modifications:

We can adjust to a clean deadlift to hang power cleans as the natural regression for this complex.

For athletes with movement limitations look to tackle this complex with dumbbells and increase the volume slightly so they still get a stimulus.

Ventura, Ace Ventura (AMRAP – Reps)

“Ventura, Ace Ventura”

12:00 EMOM

minute 1: Max Power Cleans

minute 2: Rest

minute 3: Max Calorie Bike

minute 4: Rest

Power Cleans: Working @ 80% of the Max you hit for the Complex Today

Coaching Notes, Strategy, and Goals

Goals: 6+ Reps on Power Cleans, 18/13+ Calories on the Echo Bike / Assault Bike or 20/16+ Cal Bike Erg

Stimulus: Battery Work and Quad Stamina

RPE: 8/10

Primary Objective: Maintain Power Cleans on the 10 sec mark

Secondary Objective: Increase calories on each set of the Bike
Workout Strategy:

We are looking to maintain consistent steady singles here for the Power Cleans with the focus on good controlled reps that will be working at a heavy load that is based off the Clean Complex in Part A. The goal is to maintain 1 rep every 6-10 seconds which would put you in the range of 6-10 reps a minute. We get a full rest period here before the bike, so make sure to make the most of the working minutes and really rest up and recoup in the rest minutes. The bike should be a hard charging effort that is meant to be increased on each and every set here.

Movement Modifications:

Power Cleans: Adjust to Hang Power Cleans as needed. The fact that we are working off a percentage of what we just did is a natural scale for most today.

Bike: Can sub any machine for the bike today- Power Cleans: We can move to a Hang Power Cleans or Dual Dumbbell Power Cleans depending on the issues today

Travel/Hotel/Limited Equipment (No Measure)

12:00 EMOM

minute 1: Max Dumbbell Power Cleans

minute 2: Rest

minute 3: Max Mountain Climber Lunges

minute 4: Rest

Dumbbells: 2 x 50/35lb

Accessory Work (No Measure)

3 Sets: For Quality

15/15 Single Leg Hip Thrust Off Bench

15 Weighted GHD Hip Extensions

:45-:60 Weighted Forearm Plank

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch