CrossFit Evergreen – CrossFit
“Live life on purpose” – Simon Sinek
As simple as this sounds, every action we take in our lives should have a clear and defined purpose.
As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.
Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.
As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.
Squat Snatch (Primer + Squat Snatch)
https://www.youtube.com/watch?v=gFcyARfP7zM
[PRIMER]
5 Sets of 3:
Snatch High Pulls
[MAIN SETS]
All Percentages Off 1RM Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets.
INTENTION: Getting some technique work in and 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 snatches at any percentage, stop there.
PR’S: Make sure your PR’s are up to date so that the percentages are correct.
SCORE: Enter weights for the squat snatches only.
Prep
2-3 warmup sets to 40%
Modifications
SQUAT SNATCH
– Reduce Percentages
– 1 Power Snatch + 1 Overhead Squat
– Power Snatch
– Single Dumbbell (2x Reps)
“The Joker” (Time)
https://www.youtube.com/watch?v=Sc0X8CIS1GU
For Time:
1-2-3-4-5-6-7-8-9-10 Toes to Bar
10-9-8-7-6-5-4-3-2-1 Deadlifts
MRx: V-Ups
MRx 185/115, Rx: 225/155
CONDITIONING CATEGORY: Grind. This is also a benchmark workout last completed on 5.24.19.
TOES TO BAR: No more than 3 sets on the later rounds.
DEADLIFTS: No more than 2 sets on any round.
FLOW: Each round, the toes to bar reps will increase by 1 while the deadlifts reps will decrease by 1.
SCORE: Total Time.
Strategy
– Grind out the deads and see how long you can hold onto unbroken sets of toes to bar.
– This workout gets grippy on the back end. If it’s going to be faster for you to break up the toes to bar into small sets or even singles in the last couple rounds, go for it.
– Focus on speedy transitions.
Prep
2 Rounds:
2 Toes To Bar
2 Deadlifts
Modifications
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– V-Ups
– 2x AbMat Sit-Ups
DEADLIFTS
– Reduce Loading
– Sub Dumbbells