CrossFit Evergreen – CrossFit
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Strength
Snatch
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Set 1: 50% of 1RM Snatch
Set 2: 54% of 1RM Snatch
Set 3: 58% of 1RM Snatch
Set 4 – 62% of 1RM Snatch
Sets 5-6: 65-70% of 1RM Snatch
STIMULUS
-Rounds here start on the 0:00-1:30-3:00-4:30-6:00-7:30
-The barbell starts from the floor here and the three reps are meant to be completed without dropping
-Progressing from 50-70% of your 1RM Snatch
-There is no pause in the bottom of these Overhead Squats
Metcon
Paw Patrol (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)
STIMULUS
-Moving through 3 higher skilled movements in this 15-minute triplet workout
-To complete the first two movements as written, we recommend having at least 75+ double unders and 20+ toes to bar unbroken when fresh
-Adjust reps or choose a variation as needed
-Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets
-Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead
Strategy
-Grip will likely be a major factor over the course of the 15 minutes today
-We can manage our grip, as well as our speed, from the very first round today
-Let’s go purposefully slow and conservative on the first round, using it as our “feel out round”
-Break up each movement more than you think you need to early on
-This will give you a good idea of what pace and break-up plan you can sustain for the entire workout
-It is better to start slower and speed up than it is to start fast and slow down
-Consider the following sets for each movement, taking into account what you see yourself holding 10+ minutes into the workout:
Double Unders:
1 Set: 60
2 Sets: 30-30
3 Sets: 20-20-20 or 30-20-10
Toes to Bar:
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
Hang Squat Snatches:
1 Set: 10
2 Sets: 5-5 or 6-4
3 Sets: 4-3-3