CrossFit Evergreen – CrossFit
“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister
Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.
The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.
Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.
Warm-up (No Measure)
-Snatch Pull To Above Knee
-Snatch Pull to Hips
-Snatch High Pull
-Squat Snatch
3-5 Sets:
5 Reps Each Movement
INTENTION: Taking the bar from the floor, and using heavier loads for the pulls and light loads for Squat Snatches, we’ll focus on our technique and getting proficient at each part of this lift. Pause for a second or 2 in each position and in the bottom squat if needed to find a solid squat position before standing.
SCORE: Mark Completed.
Squat Snatch
https://www.youtube.com/watch?v=2D53mKADAuU
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 65%
2 Reps @ 75%
1 Reps @ 80%
Rest 1-3 Minutes Between All Sets
INTENTION: Getting lots of touches on the squat snatch. Reps can be completed as touch and go reps or singles at each percentage. If you miss 3 times at any weight, stop there.
PR’S: Make sure your PR’s are up to date so that the percentages are correct.
SCORE: Enter weight at 80%.
Prep
2-3 warmup sets to 40%
Modifications
SQUAT SNATCH
– Reduce Percentages
– 1 Power Snatch + 1 Overhead Squat
– Power Snatch
– Single Dumbbell (2x Reps)
“Comptrain Standard” (AMRAP – Rounds and Reps)
https://www.youtube.com/watch?v=TsENDm7OwBM
AMRAP 5:
10 Thrusters
10 Bar-Facing Burpees
10 Power Cleans
10 Bar-Facing Burpees
10 Hang Power Snatches
10 Bar-Facing Burpees
MRx: 75/45, Rx: 85/55, Rx+: 95/65
CONDITIONING CATEGORY: Sprinty Threshold
BARBELL MOVEMENTS: Light enough to hold on for unbroken sets.
BAR-FACING BURPEES: Less than 1:00 for every 10 reps.
GOAL: Finish 1 round or more.
SCORE: Rounds + Reps. This is a benchmark workout.
Strategy
– Breathe on the barbell movements. We want to hold on for unbroken sets but we should cycle the bar at a sustainable pace.
– Find a steady pace on the burpees that allows you to stay moving.
– Focus on fast transitions. Immediately follow your last burpee of each set, make it our goal to get your next barbell movement started as quickly as possible.
Prep
3 Thrusters
3 Power Cleans
3 Hang Power Snatches
3 Bar-Facing Burpees
Modifications
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Regular Burpees
– 10/8 Calories On Any Bike