CrossFit Evergreen – CrossFit
CFE INSPIRE
“80% of success is showing up.” – Woody Allen
We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.
As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we are moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.
But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?
The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress *as* the achievement.
Squat Snatch (Squat Snatch
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 68%
Set 2: 2 Reps @ 73%
Set 3: 1 Rep @ 78%
Set 4: 1 Rep @ 76%
Set 5: 1 Rep @ 81%
Set 6: 1 Rep @ 83%
*All Percentages Based Off 1RM Squat Snatch)
– For sets 1 &2 complete 2 squat snatches. Athletes do not need to hold onto the bar for both reps.
– For sets 3, 4, 5, &6, complete 1 squat snatch.
– Athletes should stick to given percentages even if they feel they could go heavier. We will build on this in the coming weeks.
– Score: Enter weights used for your 83% rep
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 Squat Snatches
With A Light Weight:
3 Squat Snatches
With A Moderate Weight:
2 Squat Snatches
…Make more jumps if needed until you reach your starting weight.
“Comptrain Standard” (AMRAP – Rounds and Reps)
https://www.youtube.com/watch?v=TsENDm7OwBM
AMRAP 5:
10 Thrusters
10 Bar-Facing Burpees
10 Power Cleans
10 Bar-Facing Burpees
10 Hang Power Snatches
10 Bar-Facing Burpees
MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Repeat workout from 1.14.21
– Conditioning Category: Sprinty Threshold. Athletes should move at their maximal sustainable pace. This should be more aggressive than usual.
– Barbell Loading: Light enough to hold on for unbroken sets.
Bar-Facing Burpees: Should take less than 1:00 for every 10 reps.
Goal: Finish 1 round or more.
Score: Rounds + Reps.
– Breathe on the barbell movements. We want to hold on for unbroken sets but we should cycle the bar at a sustainable pace.
– Find a steady pace on the burpees that allows you to stay moving.
– Focus on fast transitions. Immediately following your last burpee of each set, make it your goal to get your next barbell movement started as quickly as possible.
Warm Up
3 Thrusters
3 Power Cleans
3 Hang Power Snatches
3 Bar-Facing Burpees
Modifications
THRUSTERS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Regular Burpees
– 10/8 Calories On Any Bike
Rope + Ski + Carry (Time)
Rope + Ski + Carry
3 Rounds For Time [15 Minute Cap]:
2 Rope Climbs (15ft.)
25/18 Calorie Ski Erg
8 Farmers Carry Lengths
Dumbbells: MRx: 30/20, 50/35, Rx+: 70/50
1 Farmers Carry Length = 30ft.