CrossFit Evergreen – CrossFit
Strength
Back Squat
4 @ 75%
2 @ 81%
4 @ 75%
2 @ 85%
4 @ 75%
2 @ 89%
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
To find the right stimulus of the workout, it’s less about going Rx. More about, finding a load that we can cycle for 10+ repetitions unbroken, when completely fresh. If we are beneath that, completing “Isabel” with 115/85, or even 95/65, is far better than grinding through a “heavy” workout. In the coming weeks and months, there will be plenty of heavy, grinding sessions where we want that feel. Not today however. Let’s preserve the sprint.
Strategy wise, as we started to talk about earlier, it’s often not the best idea to open up big (like we do in “Grace”). Moving straight to singles is a very common approach for many athletes, but there is no right or wrong here. The best way to think our strategy is to visualize the final 10 reps. This is the workout in “Isabel”. We can grind out the last 10 in “Grace”, but here, we are at risk of far more seconds lost in these final 10 power snatches.
The aim is to finish strong. To get the final 10 reps in the workout to be our most aggressive. It may not be our fastest (likely the first 10), but if we can back in to this workout, with those final 10 reps in mind as “the workout”, we naturally start to gravitate towards an appropriate breakup scheme early.
Some example rep schemes, purely for thought. 5-5-4-4-3-3-2-2-1-1 (30 reps) 9-7-5-3-3-3 (30 reps) 5-4-3-2-1 (15 reps… and move right to singles starting with that final 1) 3-3-3-2-2-2 (15 reps), and move right to singles following)