CrossFit Evergreen – CrossFit
Clean (Clean
On the 3:00 x 3 Sets:
1 Clean
* Start First Working Set at 85% & Build
)
– Athletes should try to build in weight across all 3 sets as long as they are moving well.
– Can be power or squat cleans.
– Score: Weight used for heaviest set.
WARM UP
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Squat Cleans
4 Power Cleans @ A Light Weight
2 Power Cleans @ A Moderate Weight
Build To 85%.
MODIFICATION
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Squat Cleans
4 Power Cleans @ A Light Weight
2 Power Cleans @ A Moderate Weight
Build To 85%.
Joker (Time)
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Deadlift – 225/155
– Overview: Spicy, grippy couplet comin’ at you today with complimentary hip opening/closing movements, but with some interference on the grip. Keeping this in mind from the start will help you rest less and move more as you chip away at these reps.
– Toes to Bar: 1-2 sets.
– Deadlifts: 1-2 sets.
– Each round has 11 total reps.
– Score: Time to complete work.
– Athletes should keep in mind the grip factor of this couplet when choosing their deadlift weight.
– In order to complete all work in 2 sets or less you must be able to hang onto the barbell and the rig longer than you may want to.
– For those athletes less confident in their grip under fatigue, choosing set sizes for each round ahead of time should help you to get through the bigger sets of each movement without getting slowed down.
MODIFICATION
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups
– V-Ups
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
Wall Facing Handstand Push-Ups (5 Rounds for reps)
Wall-Facing Handstand Push-Ups
On The Minute x 5:
4-6 Wall-Facing Handstand Push-ups
– Use these sets to work on improving your form and technique for wall-facing handstand push-ups.
– Keep continuous movement throughout your set. No long pauses at the top (brief ones are okay).
– Take each set to muscular fatigue (this also looks like technique breakdown). You should finish your set knowing you could have squeezied out 1-2 more reps if needed.
– Score: Total Reps. Record 5 sets of reps.
MODIFICATIONS
WALL-FACING HSPU
– Reduce Reps
– Use Riser
– Regular Strict HSPU
– Kipping HSPU
– Double Dumbbell Strict Press
– Pike Push-Ups
– Push-Ups