CrossFit Evergreen – CrossFit
CFE INSPIRE
“No one was ever wise by chance” – Seneca
Let’s pretend we have two individuals out hiking in the woods.
The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance. It is by choice.
Squat Snatch (Hang Squat Snatch
On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 63%
Set 2: 3 Reps @ 73%
Set 3: 2 Reps @ 78%
Set 4: 1 Rep @ 83%
Set 5: 1 Rep @ 86%
Set 6: Heavy Single Attempt
)
– For sets 1 &2, complete 3 hang squat snatches. Athletes should hold onto the bar for all 3 reps without dropping between.
– For set 3, complete 2 hang squat snatches. Athletes should hold onto the bar for both reps without dropping between.
– For sets 4,5 &6, complete 1 hang squat snatch.
– Athletes have a chance to choose their weight for the final set. If you miss, you can take a maximum of 3 attempts at that final bar.
– Score: Heaviest single at 86%
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:
3 Hang Squat Snatches
With A Moderate Weight:
2 Hang Squat Snatches
…Make more jumps if needed until you reach your starting weight.
“Sager’s Wager” (Time)
https://www.youtube.com/watch?v=TyNvTzgK8fo
5 Rounds For Time:
60 Double Unders
15 Overhead Squats
3 Rope Climbs
MRx: 75/45, Rx: 95/65, Rx+: 115/85
Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout.
Double Unders: Reps should be completed in less than 1:00.
Overhead Squats: Barbell loading should not exceed 70% of your 1RM overhead squat. Reps should take less than 1:30 to complete.
Ropes: Reps should take less than 1:30 complete.
Score: Total time it takes to complete the workout.
– Smooth pace on the double unders. Breathe and relax the shoulders.
– 1-2 sets on the overhead squats. Squat low and stand fully.
– Strong foot clamps and minimal pulls to get up the rope each rep.
Warm Up
10 Double Unders
5 Overhead Squats
1 Rope Climb
Modifications
DOUBLE UNDERS
– Reduce Reps
– 1:00 Cap
– 75 Single Unders
– 1:00 On Any Machine
OVERHEAD SQUATS
– Reduce Reps
– Reduce Load
– Front Squats
– Single Dumbbell
ROPE CLIMBS
– Reduce Height
– Reduce Reps
– 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope
50 Accessory (Time)
50 Weighted Walking Lunges
50 V-Ups
50 Push Ups
Quality movements. You pick dumbbell weights for lunges. Use a bar for full range of motion for push ups. Complete all 150 reps for time.