CrossFit Evergreen – CrossFit


Power Clean (Power Clean

Max Repetitions of Power Cleans @ 90%

* To Technical Failure

)

– To Technical Failure means that once our form starts to break down (slow elbows, catching forward, catch in starfish, stopping at the hips, etc.) we stop our max rep set there.

– Reps must be unbroken, we can rest briefly with the bar on our shoulders, but cannot stop at the hip on the way down into our next rep to regrip.

– Score: Load used for max rep set. Log reps completed in your workout notes section.

WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans @ A Light Weight

3 Power Cleans @ A Moderate Weight

Build to 90% + 10# in sets of 2-3 reps.

Rest at least 2:00 before max rep set attempt.

High And Mighty (Time)

“High and Mighty”

3 Rounds:

10 Power Cleans MRx:75/45, Rx:95/65, Rx+:115/85

10 Box Jumps (24/20)

Directly Into…

2 Rounds:

10 Power Cleans MRx:95/55, Rx:115/75, Rx+:135/95

10 Box Jumps (24/20)

Directly Into…

1 Round

10 Power Cleans MRx:115/65, Rx:135/85, Rx+:155/105

10 Box Jumps (24/20)

Time Cap: 18 Minutes

– Overview: While our fatigue increases today, so does our barbell weight. The good news, once our first 4 rounds are done we are past the halfway point! As the explosivity of our hip with these two movements begins taking its toll, how well are you able to lean into your technique to get the work done?

– Power Cleans: In the first 4 rounds the barbell should be a weight that is completed unbroken, once we are into the second barbell we can begin to break up in sets. As we arrive at the final bar we are in consistent single reps.

– Box Jumps: We are stepping down off the box, no rebounding . Our pace here should be controlled and consistent and completed in less than 1:00 each time.

– Score: Time to complete work. Add 1s per rep not completed if time capped.
– Athletes should start with a weight that they can hang onto unbroken in the first 4 rounds, as the weight gets more challenging we should have a set plan for completing our reps that lets us keep moving but saves some gas for the final heavy bar.

– Pacing the box jumps is key from the beginning because the sets are small and makes it easy to get carried away early. A pace that will let you move smooth but catch your breath a bit will help you stay consistent in your transitions back to the barbell.

MODIFICATIONS

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 15 Squat Jumps

– Reverse Lunges