CrossFit Evergreen – CrossFit
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.
We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.
Snatch
Snatch Technique
7 Sets:
1 Power Snatch
1 Overhead Squat
1 Snatch Balance
1 Hang Squat Snatch
Rest as needed between sets.
Movement Prep
Practice 1-2 full complexes with an empty barbell.
Stimulus
– Working with light loads across to allow athletes to focus on speed and positioning. Complete all reps within the complex unbroken.
– Rest as needed between sets. Resting roughly 1-2 minutes should suffice.
All percentages are based on 1RM Snatch.
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Set 4 – 55%
Sets 5+6+7 – 60%
Metcon
The Amanda Show (Time)
“The Amanda Show”
For Time:
1 Mile Run
Directly Into…
9-7-5:
Chest to Bar Pull-ups (Rx+: Ring Muscle-ups)
Squat Snatches Mrx:75/55, Rx:95/65, Rx+:135 / 95 lb
Modifications
1 MILE RUN
– 4,000m Bike
– 2,000m Row
– 1,200m Air Run
– 1,600m Ski
– 120 x 10m Shuttle Runs
PULL-UPS/RING MUSCLE-UPS
– Bar Muscle-Ups
– Reduce Reps (7-5-3 or 5-3-1)
– Jumping Ring Muscle-Ups
– 2x Ring Dips
-Pull-ups
SQUAT SNATCHES
– Reduce Weights
– Hang Squat Snatches
– Power Snatches
– Hang Power Snatches
– Single Dumbbell Squat Snatches
– Single Dumbbell Power Snatches (2x Reps)
Movement Prep
Practice Round:
200m Run
1-3 Pull-ups/Ring Muscle-Ups
3 Squat Snatches
Stimulus
– Conditioning Category: Threshold
– The 1 mile run should take 10 minutes or less.
– “Amanda” should also take 10 minutes or less.
– If you cannot complete 10+ unbroken pull-ups/ring muscle-ups when fresh, reduce the reps slightly or modify the movement.
– The weight on the barbell should be something you could complete 10+ squat snatches unbroken when fresh.
– Score: Total Time
Strategy
THE BIG TAKEAWAYS
1. Find a steady pace on the run. We want to be conservative here knowing that we have high skill movements coming up next. Purposefully slow your pace the last 100-200m in order to be able to hop right up on the rings when you get in.
2. The number of pull-ups/ring muscle ups each round should be something you can complete the reps in no more than 2 sets. With that being said, we also want to make sure our breaks are short and that we control the rings when we need to break so that we don’t need to spend time trying to stop them from swinging before hopping back up.
3. While the squat snatches are at a relatively light weight, going singles here may be the best way for athletes to maintain big sets on the muscle ups. Going with quick singles will also keep the heart rate at bay. If you are a gymnastics ninja, touch and go sets on the snatches is also an option.
4. The key thing in the second part of the workout is to stay composed. We want to stay calm and in control to avoid mistakes or getting ahead of ourselves.