CrossFit Evergreen – CrossFit
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.
Clean and Jerk
Power Clean + Push Jerk
5 Sets:
3 Power Cleans + 1 Push Jerk
All Sets Performed @ 70-75% of 1RM Clean & Jerk
Rest As Needed Between Sets.
– Power cleans should be performed as single reps
– After the final power clean, hold onto the bar for the push jerk.
– Athletes should not rest longer than 20s between power cleans.
– Score: Enter heaviest set.
Prep
– Perform 2-3 warmup sets to 70%
The Sweet Escape (Time)
“The Sweet Escape”
https://ctstorageprod.blob.core.windows.net/videos-coaching/clean-and-jerk-cycling.mp4
For Time:
15 Unbroken Clean & Jerks
2,000/1,600 Meter Bike Erg
Rest 2 Minutes
12 Unbroken Clean & Jerks
2,000/1,600 Meter Bike Erg
Rest 2 Minutes
9 Unbroken Clean & Jerks
2,000/1,600 Meter Bike Erg
[Every Break On Barbell]:
500/400 Meter Penalty Bike
Barbell: MRx: 95/55, Rx: 115/75, Rx+: 135/95
– Conditioning Workout: Grindy Threshold
– Clean & Jerks: Loading should not exceed 65% of your 1RM clean & jerk. Reps must be completed unbroken each round. If you break, you’ll need to hop on the bike and complete a 500/400 meter penalty bike before finishing the rest of your barbell reps.
– Bike: Each bike should be completed in less than 5:30.
– Score: Total time including rest and any penalty bikes.
– The first priority here is to try and completed the clean and jerk reps unbroken. You can pause in the hang, the front rack, or overhead. If the barbell dead stops on the floor, you’ll be forced to complete a penalty bike. Let’s try our best to pause somewhere before we choose to break.
– Take the first minute on the bike to recover from the barbell. From there, let’s aim to pick up our speed.
– If you need to complete a penalty bike, be sure that the pace you choose will allow you to get back to the barbell and complete the rest of your reps unbroken.
Prep
2 Rounds:
4 Unbroken Clean & Jerks
200m Bike
Modifications
CLEAN &JERKS
– Reduce Loading
– Sub Dumbbells
2000/1600 METER BIKE ERG
– 1000/800m Row
– 1000/800m Ski
– 800m Run