CrossFit Evergreen – CrossFit
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Power Snatch
Power Snatch
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
– This heavy 10 is based on feel for the day.
– Reps should be completed touch and go (no stops on floor).
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 10 and drop set weights.
Prep
– Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.
Modifications
– Sub Single Dumbbell
“Nintendo” (AMRAP – Rounds and Reps)
“Nintendo”
AMRAP 9:
21 Deadlifts
15 Toes To Bar
9 Power Snatches
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Threshold
– Barbell: Should not exceed 50% of your 1RM power snatch.
– Toes To Bar: Performed in 1:00 or less per round.
– Goal: 3 rounds or more.
– Score: Rounds + reps.
Strategy
– This is a very grippy workout. Quick sets and quick breaks throughout will help you manage fatigue.
– Quick 2-3 sets on the deadlifts (12-9 or 8-7-6 or 7-7-7).
– Quick 2-5 sets on the toes to bar (8-7 or 5-5-5 or 5-4-3-3 or 5-4-3-2-1).
– Quick 2-3 sets on the power snatches (5-4 or 3-3-3).
Prep
5 Deadlifts
4 Toes To Bar
3 Power Snatches
Modifications
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
TOES TO BAR
– Reduce Reps
– Knees To Chest
– Sit-Ups
POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Sub Single Dumbbell