CrossFit Evergreen – CrossFit
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Warm-up
See Coaches Board
Power Clean and Jerks Technique (Weight)
On the 1:30 x 5 Sets:
1 Clean Pull
1 Power Clean
1 Jerk Drive
1 Push Jerk
Stimulus
– Complexes do not need to be completed unbroken. You can lower the bar after the pull and reset before the power clean. From there, we’ll hold on for the jerk drive and push jerk.
– Record only your heaviest load of the day.
All percentages based on 1RM Clean and Jerk:
Set 1 – 60%
Set 2 – 65%
Sets 3+4+5 – 70%
“Play It Again” (Calories)
3 x AMRAP 5, resting 5:00 between:
Part #1
3 Rounds:
10 Pull-Ups
9 Power Clean and Jerks (95 / 55 lb)
Time Remaining: Max Calorie Assault Bike
Part #2
2 Rounds:
8 Chest to Bar Pull-Ups
9 Power Clean and Jerks (115 / 75 lb)
Time Remaining: Max Calorie Assault Bike
Part #3
1 Round:
6 Bar Muscle-Ups
9 Power Clean and Jerks (135 / 95 lb)
Time Remaining: Max Calorie Assault Bike
Stimulus
– Conditioning Category: Sprint
– In each AMRAP, we’ll begin with either a 3 round, 2 round, or 1 round buy-in comprised of gymnastics and weightlifting. After the buy-in is complete, athletes will spend the remaining time in each 5 minute window accumulating as many calories on the echo bike as possible.
– The weight on the 1st bar should be light and something you can cycle for 21+ reps unbroken when fresh.
– The weight on the 2nd bar should be moderate and something you could cycle for 12+ reps unbroken when fresh.
– The weight on the 3rd bar should be on the heavier side and something you could cycle for a challenging 6+ reps unbroken when fresh.
– If you think you might get stuck on any of the gymnastics movements, consider reducing the reps slightly.
– Score: (calories accumulated each round). Overall score will be total c Strategy
THE BIG TAKEAWAYS
1. In the first AMRAP let’s aim for unbroken clean and jerks. This means we will likely need to complete the pull-ups in 2-3 sets. So that we don’t fatigue the grip or gas ourselves too early on.
2. In the second AMRAP let’s aim for 2-3 sets on the clean and jerks. This means we’ll likely need to complete the chest to bar in a simialr fashion as the first AMRAP (2-3 sets).
3. In the last AMRAP let’s go right for steady singles on the barbell. We only see the bar muscle-ups and clean and jerks once so that gives us a bit of incentive to push the buy-in a bit.
4. Bike hard every round knowing that a 5:00 rest follows and plenty of time to recover.
alories.