CrossFit Evergreen – CrossFit
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss
People aren’t thinking about you.
People are thinking about what *you* are thinking about *them*.
Just think about it for a second.
We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.
Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of *another’s* thoughts… we can realize that we may be “minding” things that we don’t need to.
Your buck stops with you.
My buck stops with me.
And that’s all that really matters.
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
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses From Back Rack
5 Snatch Grip RDL’s
5 Overhead Squats
With An Empty Barbell:
3 High Hang Squat Snatches
3 Hang Squat Snatches
3 Squat Snatches
Then…
2-3 Squat Snatches @ 40%
1-2 Squat Snatches @ 50%
1-2 Squat Snatches @ 58%
*From here, if you’d like to hit 1-2 squat snatches at each weight, you can or you can rest 1-2 minutes and begin the ladder.
MODIFICATIONS
– Power Snatches
– Sub Dumbbell(s)
“Snake Eyes” (AMRAP – Rounds and Reps)
“Snake Eyes”
AMRAP 12:
3 Power Snatches
3 Chest to Bar Pull-ups
3 Box Jumps
6 Power Snatches
6 Chest to Bar Pull-ups
6 Box Jumps
…
Add 3 Reps Each Round
BB-MRx 75/45, Rx 85/55, Rx+ 95/65
Box-MRx Step Ups 24/20, Rx: Jumps 24/20
– Conditioning Category: Grindy Threshold
– Power Snatches: Loading should not exceed 60% of your 1RM power snatch.
– Chest To Bar: Athletes should be able to complete sets of 3 or more for the majority of the workout to perform reps as prescribed.
– Box Jumps: High box. Athletes should stand fully at the top of each rep.
– Score: Rounds + Reps.
– This workout is going to get grippy. We will need to be smart about our break up strategy early.
– The easier movement (out of snatches and chest to bar) to break up would be the chest to bar.
– Let’s aim to cycle the barbell in unbroken sets through at least the 6’s. From there, we can plan on going 2-3 sets for the rest of the workout or drop right to sets of 3 if you know chest to bar will become more challenging for you in the later rounds.
– Pace the box jumps in a way that will allow your grip to recover a bit.
PREP
3 Power Snatches
3 Chest To Bar
3 Box Jumps
MODIFICATIONS
POWER SNATCHES
– Reduce Reps/Loading
– Sub Single Dumbbell
CHEST TO BAR PULL-UPS
– Reduce Reps
– Strict C2B
– Regular Pull-Ups
– Banded Pull-Ups
– Alternating Dumbbell Plank Rows
BOX JUMPS
– Reduce Box Height/Reps
– Broad Jumps
– Squat Jumps