CrossFit Evergreen – CrossFit

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

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Metcon

Lightsaber (Time)

“Lightsaber”

For Time:

10/8 Calorie Assault Bike, 21 Power Snatches

10/8 Calorie Assault Bike, 18 Power Snatches

10/8 Calorie Assault Bike, 15 Power Snatches

10/8 Calorie Assault Bike, 12 Power Snatches

10/8 Calorie Assault Bike, 9 Power Snatches

10/8 Calorie Assault Bike, 6 Power Snatches

10/8 Calorie Assault Bike, 3 Power Snatches

Barbell: MRx: 55/35 Rx: 75 / 55 lb

Modifications

10/8 CALORIE ASSAULT BIKE

– 10/8 Ski Erg

– 12/10 Cal Row

– 150m Run

POWER SNATCH

– Reduce Weight

– Sub Single Dumbbell

– Kettlebell Swings

Movement Prep

Practice Round:

5/4 Calorie Assault Bike

6 Power Snatches

5/4 Calorie Assault Bike

3 Power Snatches
Stimulus

– Conditioning Category: Threshold

– The weight on the barbell should feel very light. It should be something you can complete all sets of power snatches in no more than 2 sets.

– The bike should be cleared in 1:00 or less each round.

– Score: Time

Strategy

THE BIG TAKEAWAYS

1. While we don’t want to be casual on the bike, we don’t want to push so hard that we can’t immediately pick up the bar each round.

2. To help control our breathing and heart rate, let’s think smooth reps on the snatches to keep ourselves under control. We want to hit big sets here so cycling the bar quickly will likely cause us to break more in the later rounds.

3. Even though the weight is light, let’s not be afraid to drop under the bar instead of muscle snatching every rep.

Row Conditioning

Row Conditioning

3 Sets: 30/24 Calorie Row

Rest :30s between, and 2:00 after the final.

3 Sets: 25/20 Calorie Row

Rest :30s between.

Stimulus

– Working short intervals here on the rower.

– We want to reach here a little on each interval to get comfortable pushing that threshold pace a little. Guys can aim to row above 1000 cals/hr and ladies can aim to row above 900 cals/hr.

Movement Prep

1 Minute at Easy Pace

30 Second Rest

45 Seconds at Moderate Pace

30 Second Rest

30 Seconds at Fast Pace

2:00-3:00 Rest Before Beginning First Set.

Modifications

30/24 CALORIE ROW

– 24/18 Cal Ski Erg

– 400m Run

25/20 CALORIE ROW

– 20/16 Cal Ski Erg

– 300m Run