CrossFit Evergreen – CrossFit
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt
The term “wishful thinking” is a bit of a broken statement. It’s the creation of an elaborate vision, a goal or something we want to reach… but without a plan.
What Eleanor Roosevelt suggests in her quote is to stop day-dreaming, and bring those goals into reality through action steps. And if we can do that, we quickly remind ourselves that we are literally problem-solving-machines. Things kick into gear, and we surprise ourselves. We’ll say things like, “well, that wasn’t so bad” or “that was actually easier than I thought!”
Ever have a hard time starting to clean the house? The trick everyone knows… is to just start.
To take that actual first step, and create momentum.
Let’s reinforce this in our minds:
We weren’t made to wish.
We were made to act.
Warm-up
See Coaches Board
Snatch Pull Complex (Weight)
Snatch Pull Complex (10 Min.)
5 Sets:
1 Snatch Grip Tempo Deadlift (4 up, 4s down)
1 Snatch Grip Deadlift
1 Snatch Pull
Stimulus
– Aiming to build some strength in our snatch pull over the course of this cycle.
– Let’s try to keep the hands on the bar for all reps, however, resetting the hips before each lift is okay. We want to move really well so if a break is necessary, we’ll take it.
– Record all 5 sets with your overall score being your heaviest lift of the day.
All percentages based on 1RM Snatch:
Set 1 – 85% of 1RM Snatch
Set 2 – 90% of 1RM Snatch
Set 3 – 95% of 1RM Snatch
Set 4 – 100% of 1RM Snatch
Set 5 – 105% of 1RM Snatch
Bench Press (Weight)
Bench Press (12 Min.)
5-Rep Max
Stimulus
– Aiming to find a baseline in which we will build upon throughout this cycle.
– A good place to shoot for is roughly 80% of your current 1RM bench.
– Record your heaviest successful set of 5 reps.
“Crew Neck” (Time)
For Time:
27-21-15-9
Chest To Bar Pull-Ups
Push Jerks
Calorie Row
MRx: 95/65
Rx: 115/85
Rx+: 135/105
Stimulus
– Conditioning Category: Threshold
– If we cannot yet complete 15+ chest to bar unbroken, let’s reduce the reps slightly to either 18-15-12-9 or 15-12-9-6 or modify the movement.
– The weight on the barbell should be a moderate weight and something we feel confident we could cycle 15+ push jerks unbroken when fresh.
Strategy
THE BIG TAKEAWAYS
1. Big focus is big sets on the barbell. Shooting for no more than 3 sets on any round.
2. Break the chest to bar early and often. It takes little to no time to hop down and shake it out in comparison to how long it will take to drop the barbell and pick it back up an extra time.
3. Steady pace on the row. Focus on keeping the shoulders down and away from the ears and keeping the grip relaxed. Let the legs do most of the work and let the arms just follow through at the end of each stroke.