CrossFit Evergreen – CrossFit
CFE INSPIRE
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted.
Squat Snatch (Squat Snatch
On the 1:30 x 10 Sets:
3-3-3-2-2-2-1-1-1-1
*Start Around 65% & Build
)
– Aim to build in weight over the 10 sets. We’ll build toward a heavy weight here by the last set but we are not necessarily looking to hit a PR.
– Repeating the same weight for multiple sets is totally okay.
– Score: Enter weight used for last set of 1.
Warm Up
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
Load up to 65% hitting 1 squat snatch each time you need to make a jump in weight.
Hang Gliding (AMRAP – Rounds and Reps)
“Hang Gliding”
AMRAP 20:
4 Dumbbell Hang Power Snatches (Each Arm)
6 Toes to Bar
24 Double Unders
Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold. Athletes should aim to move at their maximal sustainable pace throughout.
– Dumbbell Hang Snatches: Perform 4 reps on one arm before switching to the other arm and completing 4 reps. Reps should be completed in 30 seconds or less.
– Toes To Bar: Reps should be completed in 45 seconds or less.
– Double Unders: Reps should be completed in 45 seconds or less.
– Score: Total Rounds + Reps.
– In the Open, we typically see some form of a cyclical workout. Here we have a low number of reps each round and we are looking at finishing 10+ rounds. Pacing appropriately will be key.
– Aim for unbroken hang snatches. Your cycle speed can be adjusted as needed based on how you are feeling.
– Aim for 1-2 sets of toes to bar. Choose a break up strategy that you can maintain throughout the entire 20 minute workout.
– See if you can go unbroken on the double unders.
– With lots of transitions, let’s be intentional about moving from movement to movement.
Modifications
DUMBBELL SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Kettlebell Swings
– Sub Barbell
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– GHDSU
– Sit-Ups
DOUBLE UNDERS
– Reduce Reps
– 36 Single Unders
– 45s Time Cap
– 45s Effort On Any Machine