10/12/20

CrossFit Evergreen – CrossFit

“Life is like sailing. You can use any wind to go in any direction.” Robert Brault

Are we sailing north on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs, its unseen illnesses, injuries, and schedule conflicts. But is is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want to go.

When the challenge strikes, we don’t adjust the goal, we adjust the sails.

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Warm-up

Mobility:

– 2 minutes on any erg or a lap

– pigeon stretch

– pec stretch

– front rack stretch on box or bench

Activation:

– 10 pass throughs

– 10 reverse pass throughs

– 10 good mornings

Clean Positioning A (3 sets of 3)

3 sets:

3-pause clean deadlifts
– All pauses are for 1 sec.

– Pause 1 – 2″ off floor

– Pause 2 – knee level

-Pause 3 – mid-thigh

– Working positioning in our clean deadlift today

– only pause on the way up

– this is not a regular deadlift, we are positioned in the same positions as if we are doing a clean

– score heaviest set

Clean Positioning B (3 sets: 3-position clean high pull)

Positions are “top down”

– position 1 – mid-thigh

– position 2 – knee level

– position 3 low hang (2″ off floor)
-set 1 – 60 %

– set 2 – 65%

– set 3 – 70%

In this second part we will complete a clean high pull from 3 positions.

– barbell comes from the floor to the top or starting position.

– do all three high pulls in the set without putting the barbell down

– score the heaviest

Clean Positioning C (5 sets: 3- position Squat cleans)

Positions are “top down”

– position 1 – mid-thigh

– position 2 – knee level

– position 3 – low-hang (2″ off floor)
– set 1 – 63%

– set 2 – 66%

– set 3 -69%

– set 4 -72%

– set 5 -75%

– in the final part of our clean positioning we will complete a squat starting in 3 different positions

– barbell comes from the ground and deadlifted to the top position.

– do all three squat cleans in the set before setting the bar down.

– there are 9 squat cleans in a set.

– We will score the heaviest.

Tidying Up (AMRAP – Rounds and Reps)

15 min AMRAP:

– 15 power cleans 75/55

– 30 double unders (30 singles)

– 15 wall balls 20/14

– 30 double unders (30 singles)
Stimulus:

– Expect to complete between 4-6 rds.

– light weight allows for bigger sets.

Modifications:

– dumbell power cleans

– box tap steps for jump rope

– med ball cleans or squats to a box/bench in place of wall balls