CrossFit Evergreen – CrossFit
“You’re remembered for the rules you break.” – General MacArthur
There’s something oddly intoxicating about fitting into a group. By falling into cultural norms. It’s truly in our DNA – to connect with others through similarities.
That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.
These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.
Squat Snatch Ladder (Time)
Squat Snatch Ladder
For Time [13 Minute Cap]:
10 Reps @ 52%
8 Reps @ 60%
6 Reps @ 69%
4 Reps @ 77%
2 Reps @ 85%
– Use 1 barbell for all lifts. Athletes will be responsible for changing their own weights.
– Only rest here is the time it takes to change the weights on the bar.
– Score: Total time.
Prep
Warmup to 52%
Modifications
– Power Snatches
– Sub Dumbbell(s)
“Gutsy” (Time)
“Gutsy”
5 Rounds For Time [20 Minute Cap]:
25 Toes to Bar
50 Double Unders
15-12-9-6-3 Snatches
MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Threshold
– Toes To Bar: Completed in 1:00-2:00.
– Double Unders: Completed in :30s-1:00.
– Snatches: Can be squat or power. Loading should be at or below 70% of your 1RM snatch.
– Score: Total time.
– Break up the toes to bar early and often. Aim for sets of 5 or more. Some options are 5’s, 8-7-5-5, 10-8-7, or 15-10.
– Relax the shoulders as much as possible on the double unders.
– Cycle the snatches in small sets or singles.
Prep
3 Toes To Bar
10 Double Unders
3 Snatches
Modifications
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 35 Sit-Ups
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)