CrossFit Evergreen – CrossFit
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.
What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for what they are, and make the right decision.
This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.
What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.
Squat Snatch (Primer+Squat Snatch)
https://www.youtube.com/watch?v=GVtRchjDDd0
[PRIMER]
3 Sets For Quality:
3 Hang Muscle Snatches
[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%
1 Rep @ 88%
1 Rep @ 88%
Build to Heavy Single (3 Misses Allowed)
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 your heaviest successful snatch.
Modifications
SQUAT SNATCH
– Reduce Percentages
– 1 Power Snatch + 1 Overhead Squat
– Power Snatch
– Single Dumbbell (2x Reps)
“Chan’s Challenge” (Time)
3 Rounds For Time:
9 Squat Snatches
15 Bar-Facing Burpees
21 Toes to Bar
MRx: 75/45, Rx: 105/65, Rx+: 135/85
MRx: V-Ups
CONDITIONING CATEGORY: Threshold
SQUAT SNATCHES: Between 40-60% of your 1RM squat snatch. Less than 1:30.
BAR-FACING BURPEES: Less than 1:30.
TOES TO BAR: Less than 2:00.
SCORE: Time
– Singles on the snatches is probably the best approach here. We want to save our grip and lungs for the other 2 movements.
– Find a steady pace on the burpees.
– Break the toes to bar early and often.
– This workout is all about the second round of toes to bar and the entire final round. We need to be smart about our break up strategy and pacing in the front half of the workout in order to excel in the back half.
Prep
2 Squat Snatches
4 Bar-Facing Burpees
6 Toes to Bar
Modifications
SQUAT SNATCHES
– Reduce Reps
– Reduce Loading
– Power Snatch + Overhead Squat
– Sub Single Dumbbell
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Regular Burpees
TOES TO BAR
– Reduce Reps
– Knees To Chest
– V-Ups
– 30 Sit-Ups