CrossFit Evergreen – CrossFit
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing.
The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.
How we act inside that moment is the reality of our character.
Power Snatch (Weight)
Power Snatch
5 Sets of 2 @ 68-73%
Rest As Needed Between Sets.
– Reps do not need to be performed touch and go.
– Athletes need to control your desent. No Dropping the bar.
– Score: Enter heaviest set.
Pyramid Scheme (Time)
“Pyramid Scheme”
https://ctstorageprod.blob.core.windows.net/videos-coaching/hang-snatch-cycling.mp4
For Time [30 Minute Cap]:
20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches
Directly Into…
20 GHD Sit-ups, 1,000 Meter Run
20 GHD Sit-ups, 800 Meter Run
20 GHD Sit-ups, 600 Meter Run
20 GHD Sit-ups, 400 Meter Run
20 GHD Sit-ups, 200 Meter Run
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
Weighted AbMat SitUps-MRx: 25/15, Rx: 35/25, Rx+: GHD
– Conditioning Category: Pacer
– Double Unders: Athletes should be able to complete 20+ double unders unbroken when fresh to complete reps as prescribed.
– Hang Snatches: These can be power or squat snatches. Loading should not exceed 65% of your 1RM power snatch.
– Run: Athletes should be able to hold about a 1:00-1:15 per 200m pace throughout.
– Score: Total time. If capped, add 1s for every missed rep. If capped on the run, every 100m = 1 rep.
– Try to stay as relaxed as possible on the double unders. Low jumps will help save the legs and keep the heart rate down. Aim for unbroken sets if possible or throw in a break or 2 starting at the round of 60.
– Aim for unbroken sets on the barbell through the round of 6. If needed, take one quick break on the rounds of 8 and 10.
– Your sit-ups don’t need to be fast but we want to try and stay moving. Aim to settle into a steady pace each round. If needed, throw in 1-2 quick breaks each round.
– See if you can increase your run pace as the distance decreases.
Prep
20 Double Unders
2 Hang Snatches
4 GHDSU Sit-Ups
200m Run
Modifications
DOUBLE UNDERS
– Reduce Reps
– 20-40-60-80-100 Second Time Caps
– 30-60-90-120-150 Single Unders
– 4-8-12-16-20 Cal Ski or Row
HANG SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
200 METER RUN
– Reduce Distances
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run