CrossFit Evergreen – CrossFit
“Hope and despair are both self-fulfilling prophecies.” Ernest Heminway
If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemingly everywhere. In every intersection, passing usa on the highway, and at every gas station.
Yet, they were there the whole time. We as humans have what’s called the “reticular activation system”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger is close by in the form of a man eating predator, we prioritize our senses to be very aware of where the threat is., or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bring what is on our subconscious mind into the conscious world.
Are we focused on what might go wrong? Or are we focused on what will make it go right?
Warm-up
See Coach’s board.
Snatch Technique – Part A
5 sets:
– 1 snatch grip push press
– 1 snatch grip push jerk
– 1 snatch balance
– set 1 40% of 1RM snatch
– set 2 45%
– set 3 50%
– sets 4+5 50-60%
– focus is on the Overhead position and our speed in finding it.
– externally rotated shoulders coupled with speed to lockout overhead is the aim.
– technique is the primary focus.
Snatch Technique – Part B
5 sets:
– 1 high hang squat snatch
– 1 hang squat snatch
– set 1 40%
– set 2 45%
– set 3 50%
– sets 4+5 50-60%
– we call these confirmation reps.
– maintain the same focus as in teh first set.
Airborne (Time)
6 rds for time:
– 45 double unders (90 singles)
– 30 air squats to a box or ball
– 15/12 calorie row