CrossFit Evergreen – CrossFit
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
Greatly outnumbered, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.
That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.
Power Clean
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 2.21.22 we built to a heavy set of 10 (score linked).
– We can use our heavy 10 as a reference point for our heavy 5.
– Athletes must hold onto the bar for all 5 reps.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 5 and drop set weights.
Prep
– Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.
Modifications
– Sub Dumbbells
“Big Bang B2” (Time)
“Big Bang V2”
For Time [25 Minute Cap]:
50 Power Cleans 155 / 105 lb
300 Double Unders
2000M Row
MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Grind
– Power Cleans: 5-7 minutes.
– Double Unders: 3-6 minutes.
– Row: 7-10 minutes.
– Score: Time
– Determine how many cleans you’d like to complete each minute to help stay focused.
– We recommend singles or small sets all the way through on the barbell.
– Go for broke or complete sets of 150, 100, 50, or 25 to get through all 300 double unders.
– Aim to ramp up your speed every 400m during the 2000m run.
Prep
5 Power Cleans
10 Double Unders
100m Row
Modifications
POWER CLEANS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
300 DOUBLE UNDERS
– Reduce Reps
– 6:00 Cap
– 450 Single Unders
2000m Row
– Reduce Distance
– 1,600m Ski
– 4,000m Bike