CrossFit – Wed, Mar 6

CrossFit Evergreen – CrossFit

CFE INSPIRE

The statement ” It’s not about winning or losing, it’s how you play the game ” emphasizes the importance of sportsmanship, fair play, and personal growth rather than solely focusing on the outcome. It suggests that the manner in which one engages in a competition or activity can be more valuable than the ultimate result.

Push Jerk (Push Jerk

On the 3:00 x 3 Sets:
8 Push Jerks

*Start First Set at 60% & Build

)

– Barbell should be taken from a rack.

– Athletes should build in weight across 3 sets.

– Reps should be completed unbroken.

– Score: Enter heaviest weight used.

MODIFICATION

– Push Press

– Split Jerks

– Sub Dumbbells

Mr. Goodbar (Time)

“Mr. Goodbar”

For Time:

1 Power Clean + 9 Push Jerks

2 Power Clean + 8 Push Jerks

3 Power Clean + 7 Push Jerks

4 Power Clean + 6 Push Jerks

5 Power Clean + 5 Push Jerks

6 Power Clean + 4 Push Jerks

7 Power Clean + 3 Push Jerks

8 Power Clean + 2 Push Jerks

9 Power Clean + 1 Push Jerk

Barbell: MRx: 95/55, Rx: 115/75, Rx: 135/95

Time Cap: 10 Minutes

– Overview: Nice little barbell cycling piece today, aiming to hang onto unbroken sets of push jerks throughout. Choosing smart places to rest and a consistent but quick strategy on the power cleans will be important once we get a few rounds deep.

– Power Cleans: Should be at minimum completed in consistent, quick singles today.

– Push Jerks: Unbroken throughout all rounds.

– Score: Time to complete work.
– Athletes who are confident in their barbell cycling with the prescribed weight today may choose to cycle sets on the power cleans so long as they’re staying unbroken on the push jerks.

– Choosing to take a longer break prior to your final power clean on each set may make hanging onto the bar for push jerks a little easier.

MODIFICATION

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

PUSH JERKS

– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– HSPU

Accessory Minion (Checkmark)

Accessory

A. 2×6 Staggered Stance RDL (Each Side)

B. 2×12 Dumbbell Bench Press

C. 2×24 Banded Pull Aparts

– Athletes should prioritize quality movement for all sets.

– Choose weights that allow for unbroken sets and moving well.

– Score: Work completed. Log any other information in your workout notes section.

MODIFICATION

– Sub Dumbbells

– Sub Barbell

– Sub Kettlebells