CrossFit Evergreen – CrossFit
“The only thing that is different about me is that I’m not afraid to die on a treadmill.” Will Smith
It’s not about the treadmill, its what the treadmill stands for.
Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles he’s still probably going to be highly successful in his career.
Probably.
But that’s not why he is who he is. Not defined by what he’s doing, but instea by how he is doing it.
Full heart, full commitment, full effort. Whatever it is, here we go!
Warm-up
Mobility: 1-2 minutes each
– pigeon pose & wrist stretch
– bb thoracic extension
– 5 push up to down dog
– any erg or a lap
Power Snatch (9 sets of 1 (10 minutes))
based on 1RM power snatch
set 1 – 76%
set 2 – 79%
set 3 – 82%
set 4 – 79%
set 5 – 82%
set 6 – 85%
sets 7-9 – 82%
Knock on Wood (Time)
20 minute time cap
3 rds of:
– 15 power snatches 65/45
– 30 box jump overs 24/20
– 15 C2B pull-ups
– 30/24 cal row
Stimulus:
– going light and long for this beefy 3 rd WOD
– nice balance of weightlifting, gymnastics and cardio
– step overs are ok for Rx
Strategy:
– today is all about nailing the 2nd rd
– hold a steady speed in 1st rd
– if you can hold that pace for the 2nd rd you’re primed for a strong finish
– break snatches and pull ups into similar sets
Modifications:
– C2B:
– reduce reps
– banded
– “Aussies”
– bb/db bent over row
row
– 25/18 Echo bike
– 400m ski erg