CrossFit Evergreen – CrossFit
CFE INSPIRE
“Culture eats strategy for breakfast.” – Peter Drucker
In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.
The same mindset is true for us as athletes.
We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.
Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.
Hang Squat Snatch (6 Rounds for weight)
Hang Squat Snatch
https://ctstorageprod.blob.core.windows.net/videos-movements/Hang Squat Snatch.mp4
On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 78%
Set 3: 2 Reps @ 78%
Set 4: 2 Reps @ 83%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 86%
*All Percentages Based Off 1RM Squat Snatch
– For set 1, complete 3 hang squat snatches. Athletes should hold onto the bar for all 3 reps without dropping between.
– For sets 2, 3, & 4, complete 2 hang squat snatches. Athletes should hold onto the bar for both reps without dropping between.
– For sets 5 & 6, complete 1 hang squat snatch.
– Athletes should stick to their percentages here even if they feel they could go heavier. Let’s aim for great speed and technique here.
– Score: Enter all 6 weights used.
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Back Rack Snatch Grip Strict Presses
5 Overhead Squats
5 Snatch Grip Stiff Legged Deadlifts
5 Muscle Snatches
5 Power Snatches
5 Hang Squat Snatches
With A Light Weight:
2 Hang Squat Snatches
With A Moderate Weight:
1 Hang Squat Snatch
…Make more jumps if needed until you reach your starting weight.
Bloody Mary (AMRAP – Rounds and Reps)
“Bloody Mary”
https://ctstorageprod.blob.core.windows.net/videos-coaching/butterfly-speed.mp4
AMRAP 20:
5 Handstand Push-ups
10 Single Leg Squats
15 Pull-ups
Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches MRx:65/45, Rx:75/55
– Conditioning Category: Threshold.
– Handstand Push-Ups: Can be kipping or strict. Reps should take less than 30 seconds.
– Single Leg Squats: Athletes should alternate legs every rep. Reps should take less than 30 seconds.
– Pull-Ups: Can be kipping or strict. Reps should take less than 1:00.
– Hang Power Snatches: Barbell should feel light. Loading should be under 60% of your 1RM Power Snatch. Reps should take less than 1:00.
– Score: Total rounds + reps of “Mary” (5 pull-ups, 10 single leg squats, 15 pull-ups). Hang power snatch reps will NOT count toward your score.
-STAY MOVING. There are lots of transitions in this workout.
– The workout begins with the hang snatches. Let’s aim for 1-2 sets here throughout. If you can cycle these quickly, hold on for all 15.
– Let’s aim for unbroken sets on the handstand push-ups.
– Find a steady pace on the single leg squats. No need to rush here.
– Aim for 1-3 sets on the pull-ups.
Warm Up
5 Hang Power Snatches (Light Weight)
3 Handstand Push-Ups
4 Single Legs Squats
5 Pull-Ups
5 Hang Power Snatches (Workout Weight)
Modifications
HSPU
– Reduce Reps
– Use 1-2 AbMats
– Double Dumbbell Push Presses
– Push-Ups
– Burpees
SINGLE LEG SQUATS
– Single Leg Squats To A Box
– Reverse Lunges
– Air Squats
PULL-UPS
– Reduce Reps
– Banded
– Ring Rows
– Alternating Dumbbell Plank Rows
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell
– Sub Kettlebell Swings
GHD & Bike Accessory (AMRAP – Reps)
AMRAP 8:
40 GHD Sit-ups
40 Calorie Echo Bike
40 GHD Sit-ups
Max Calorie Echo Bike
– Getting to the max cal bike will be challenging. The goal here is to work on our speed and get outside our comfort zone on the GHD and on the bike.
– Score: Total reps completed in the 8 minute window.
Modifications
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– 65 AbMat Sit-Ups
40 CALORIE ECHO BIKE
– Reduce Cals
– 60 Cal Row
– 40 Cal Ski