CrossFit Evergreen – CrossFit

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

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Overhead Squat x 5 (5 Rounds for weight)

Overhead Squat

For Total Load:

5 Sets of 2
– Barbell can be taken from a rack.

– Athletes can build or use the same weights across all sets.

– Rest as needed between sets.

– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Modifications

– Sub Dumbbell

– Back Squat

Karandy (Time)

“Karandy”

https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-2.mp4

For Time [18 Minute Cap]:

75 Power Snatches

150 Wallballs

*Partition However You’d Like

BB-Rx: 75/55

WB: 20/14

This is a combo of a BENCHMARK WOD for Karin and HERO WOD for Randy
– Conditioning Category: Grind

– Power Snatches: Loading should not exceed 50% of your 1RM power snatch.

– Wallballs: Loading/target should allow athletes to complete sets of 5 or more.

– Score: Total time.

Some Potential Break-Up Strategies:

25 Rounds:

3 Power Snatches

6 Wallballs

15 Rounds:

5 Power Snatches

10 Wallballs

5 Rounds:

15 Power Snatches

30 Wallballs

3 Rounds:

25 Power Snatches

50 Wallballs

1 Round:

75 Power Snatches

150 Wallballs

Prep

5 Empty Barbell Snatches

5 Wallballs

5 Workout Weight Snatches

5 Wallballs

Modifications

POWER SNATCHES

– Reduce Loading/Reps

– Single Dumbbell Power Snatches

– Kettlebell Swings

WALLBALLS

– Reduce Loading/Reps/Target Height

– Single Dumbbell Thrusters

– 300 Air Squats