CrossFit Evergreen – CrossFit
“If you have everything unedr control, you’re not moving fast enough.” Mario Andretti
When we are truly going for it, there is an unmistakable sense of being slightly out of control. The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.
We won’t be 100% sure what’s around that next corner. But we’re going anyways.
Anything worth doing will illicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm and dive into the next turn at 100MPH; even when we don’t know for sure what’s around the ebnd. Do we get lost in the chaos, or does our focus and commitment to our true north continue to push usalong our path forward?
Warm-up
See Coach’s board.
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Snatch technique #3 (Every 2:00 mins x 5)
– 1 snatch pull
– 1 hang snatch high pull
– 1 high hang power snatch
– 1 snatch balance
– This is about dialing in bar path and speed
– all % based on 1RM power snatch
set 1 – 30%
set 2 – 40%
sets 3,4,5 – 40-50%
– score last set
Bi-weekly (Time)
4 rds for time
– 10 burpee chest to bar pull-ups
– 20 hang power snatches
– 30/12 calorie Echo Bike
MRx: 55/35, Rx: 65/45, Rx+: 75/55
– Threshold Conditioning workout
– find a solid rhythm on burpee – chest 2 bar pullups
– think about breaking Hang power snatches into two sets to conserve grip
– recover on the bike
Modifications:
– burpee to chin over the bar pull up or
– burpee to target;
– kb swings in place of snatches