CrossFit Evergreen – CrossFit

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.

We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.

Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?

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Hang Power Snatch Conditioning (Weight)

Every 2:00 x 5 Sets:

9 Unbroken Hang Power Snatches

21 Wallballs

MRx: 14/10, Rx: 20/14
INTENTION: Athletes will choose a weight for the hang power snatches they can complete unbroken across all sets. A solid place to be is around 50-60% of your 1RM snatch. Wallball sets should be completed in no more than 2 sets.

SCORE: Barbell load. If need to strip weight, your score will be your lowest weight.

MOVEMENT PREP

3 Hang Power Snatches (Empty Bar)

3 Wallballs

3 Hang Power Snatches (Light Weight)

3 Wallballs

3 Hang Power Snatches (Workout Weight)

3 Wallballs

MODIFICATIONS

HANG POWER SNATCH

– Hang Power Clean

– Kettlebell Swings

– Sub Dumbbell(s)

WALLBALL

– Reduce Weight

– Reduce Target Height

– Single Dumbbell Thruster (Hold Dumbbell Across Chest)

“Ups and Downs” (Time)

10 Rounds For Time:

200 Meter Row

10-1 Double Dumbbell Box Step Overs

Dumbbells: MRx: 35/20, Rx: 40/25, 50/35

Box: (24″/20″)
CONDITIONING CATEGORY: Grind

ROW: Less than 1:00.

BOX STEP OVERS: Unbroken, grindy sets. Hold dumbbells in the hang down by the sides.

SCORE: Time

STRATEGY

– Grind though unbroken step over sets.

– Smooth pace on the row to allow for unbroken sets of step overs.

MODIFICATIONS

200M ROW

– Reduce Distance

– 400m Bike (~45s Effort)

– 150m Ski

– 150m Run

– 120m Air Run

– 12 Burpees

DOUBLE DUMBBELL BOX STEP OVERS

– Reduce Reps

– Reduce Box Height

– Reduce/Remove Weights

– Sub Kettlebells

– 2x Step Back Lunges