CrossFit Evergreen – CrossFit

CFE INSPIRE

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

A quote from a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

Snatch Complex 1,2,3 (Weight)

Snatch Complex

For Max Load:
1 Power Snatch
2 Squat Snatches
3 Overhead Squats
– Athletes must hold on and complete the full complex before dropping the bar. If you have to drop use the drop pads. Otherwise control the bar on the way down.

– The Snatches should be performed as touch and go reps without stopping or pausing on the floor.

– If you fail 3 times at any weight, stop there.

– Score: Heaviest Successful Lift.

With An Empty Barbell…

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

5 Hang Power Snatches

5 Hang Squat Snatches

As you load up your weights, hit 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat until you are ready to make your first attempt at your heavy complex.

When Randy Met Nancy (Time)

“When Randy Met Nancy”

For Time:
75 Power Snatches MRx: 55/35, Rx: 65/45, Rx+: 75/55

Rest 2 Minutes

5 Rounds:
500/400 Meter Row (run)
15 Overhead Squats MRx: 75/45, Rx: 85/55, Rx+: 95/65

Time Cap: 25 Minutes
– For the first portion of the workout, we can approach the snatches in a bunch of different ways: knock out 1 big set followed by smaller sets, start with a set of 15 then chip away at the rest in sets of 10’s, perform the snatches in sets of 5’s all the way throughout, or chip away in any other way you see fit.

– The most important thing to do in the first part is to keep your breaks short. Keep in mind that a big set is likely going to need a longer break than a smaller set.

– In the second part, let’s rowat a pace that allows for unbroken overhead squats.

– The key in the second part is to come from each rowand just pick up the bar. See how smooth your transitions can be here.

Modifications

POWER SNATCH

– Reduce Loading

– Sub Dumbbell(s)

– Kettlebell Swings

500/400 METER ROW

– Reduce Distance

– 400/300m Ski

– 1,000/800m Bike

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Barbell Front Squats

– Kettlebell Goblet Squats