CrossFit Evergreen – CrossFit
Warm-up
-a lap or 1-2 min on any erg
then 1-2 minutes on:
– pigeon pose + wrist stretches
– foam roller
– barbell thoracic extension
– child’s pose
10 each of:
– pass throughs
– Good Mornings
– Russian KB swings (light)
– scorpions
Oly Primer – Snatches & Push Jerks
3 sets:
– 3 muscle snatches
– 3 behind the neck push jerks
– 1 3 position power snatch (high hang, knees, floor)
set #1 – 35% of 1RM Snatch
set #2 – 40%
set #3 – 45%
Stimulus:
– lighter weights, prime the technique of our positions
– behind the neck push jerk is something we seldom do, chose weights wisely
– the 9 reps are designed to be completed unbroken
Big Drip (AMRAP – Rounds and Reps)
20 min AMRAP:
– 200m run
– 16/12 cal Echo Bike
– 12 single arm db snatches (alternate) 35/20 lb
– 8 C2B Pull-ups
Stimulus:
– expect 4-6 rds
– find a moderate pace to hold onto for the first 15 minutes then push harder for the final 5 minutes
Strategy:
– The run is our moving recovery, mover slower to allow a higher intensity on the bike and other movements
– A planned rest is always shorter than an unplanned rest.
Modifications as needed.