CrossFit Evergreen – CrossFit
“Build before you have to.” – James Clear
We are creatures that respond very, very well to pressure situations.
If we are studying for a test, cramming the day before tends to nearly be “magical”. Under such external pressures, we create this urgency that drives results.
But – what if we don’t need that external pressure?
What if we can create it for ourselves, internally, for everyday use?
What a weapon that would be.
Build the skillset before you need to use it.
Build the knowledge before you need to know it.
Be ahead of the game. So that when it comes, we’re playing it, and not vice versa.
Create the urgency today through a commitment to ourselves. Always an eager student.
Turkish Get Up (4×3)
3 reps (per arm)
It’s Not Ober (AMRAP – Rounds and Reps)
“It’s Not Over”
15 Toes to Bar
5 Power Snatches
Barbell Weight: MRx:75/55, Rx:95/65, Rx+:115/85
TOES TO BAR
– 2x AbMat Sit-Ups
– Knee Raises
– Sub Dumbbells or Kettlebells
– Sub Dumbbell
– Kettlebell Swing
5 Toes to Bar
3 Power Snatches
– Conditioning Category: Threshold
– The weight on the bar should be you can complete the snatches in quick singles. The deadlifts should feel light.
– The toes to bar should be completed in no more than 4 sets. This movement should be completed in under 1:30
– The deadlifts should take less than 30s.
– The snatches should take less than 1:00.
– Atheltes should aim to complete 3 or more rounds.
– Score: Rounds + Reps
– If toes to bar tend to break down, let’s break early on.
– The deadlifts are light but they can easily fatigue the shoulders and the grip for your snatches and toes to bar. 1 quick break wouldn’t be a bad idea here if it means quicker snatches and bigger sets of toes to bar.
– Find a steady rhythm on the snatches. We want to keep the time between each rep roughly the same.
Heavy Single Power Snatch
6:00 To Build To A Heavy Single Power Snatch
– Immediately following “It’s Not Over,” you’ll have 6 minutes to build to a heavy single power snatch.
– Remember that we only want to fail a power snatch because we squatted it, not because we jumped our feet too wide.
– Take about a minute to recover from the workout before attempting your first lift.
– Have a plan of a safe weight, a goal weight, and a reach weight to hit within this window.
– Score: Load