CrossFit Evergreen – CrossFit
“Well done is better than well said.” Benjamin Franklin
Talk is cheap. Anyone can talk, Only the few choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how to do something better.
Pause in that moment. “Ductus Exemplo” is Latin that translates to read “Lead by example.” Actions always speak louder than words.
Warm-up
Take about 10 minutes to do:
– banded triceps stretch (each arm)
– hamstring stretches
– butterfly stretch
– 5 Inchworms to push ups
– 5 air squats (3 sec hold at the bottom)
– 10 PVC pass throughs
– 10 PVC good mornings
– 200m easy row
Oly Primer – Snatch Complex
3 sets: (5 – 10 minutes)
– 3 muscle snatches (from the floor)
– 3 hang power snatches
– 3 OH squats
Set #1 35% of 1RM Snatch
Set #2 40% of 1RM
Set #3 45% of 1 RM
Stimulus:
– Use this complex to be sharp and precise
– Perform each complex set unbroken
Warm up with an empty bar
– 5 muscle snatches
– 5 snatch grip strict press
– 5 OH squats
– 5 drop snatches
Modifications:
Cleans and front squats (to box)
Oly Heavy – Snatch
5 Sets of 1 power snatch EMOM (5 minutes)
Set 1 – 65% of 1RM Snatch
Set 2 – 69%
Set 3 – 73%
Sets 4 & 5 – 77-80%
Stimulus:
– Work at your pace, within the time given.
– Record all 5 lifts
– Try to use the % to work through this complex.
Modifications:
Power cleans
Litter Box (Time)
3 rds of:
– 3 burpee box jumps/step ups 24/20
– 6 double db squats 35/20 lbs
– 9 deadlifts 95/65
then
– cal row 30/24
then 3 rds of
– 3 burpee box jumps/step ups 24/20
– 6 double db squats 35/20 lbs
– 9 deadlifts 95/65
then
– cal row 30/24
then 3 rds of:
– 3 burpee box jumps/step ups 24/20
– 6 double db squats 35/20 lbs
– 9 deadlifts 95/65
Stimulus:
– Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a pretty balanced workout.
– the small numbers and lighter weights allow for larger unbroken sets.
– We expect this to take 15-25 minutes.
– Box step ups are considered Rx.
Strategy:
– With fairly light weights try to complete all three sets unbroken
Modifications:
– reduce reps, weight or box size
– 40/30 calories on Echo Bike or ski erg
– 600m run instead of row