CrossFit Evergreen – CrossFit
CFE INSPIRE
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
Snatch Complex x 10 (Weight)
Snatch Complex
On the 1:30 x 10 Sets:
1 Snatch High Pull
1 Power Snatch
1 Low Hang Squat Snatch
– We are aiming for athletes to use the same weight across all 10 sets.
– Aim for somewhere between 65-75% of your 1RM snatch ()
– Score: Weight. (incase you need to go up or down at all-put those weights in your notes)
Remember, the goal is to use the same weight for all 10 rounds.
Warm Up
With An Empty Barbell…
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
5 Low Hang Squat Snatches
Load up to 65% hitting 1 full complex each time you need to make a jump in weight.
Play Ball QFA (Time)
“Play Ball” QFA
3 Rounds For Time:
10 Power Snatches
20 Box Jump Overs 24″/20″
30 Wallballs MRx: 14/10, Rx: 20/14
Time Cap: 15 Minutes
MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout this workout.
– Power Snatches: Loading should not exceed 65% of your 1RM power snatch. Reps should take less than 1:30 to complete each round.
– Box Jump Overs: Rebounding is not permitted. Athletes must step down off the box or jump down and land flat footed. Reps should take less than 1:30 to complete each round.
– Wallballs: Reps should take less than 2:00 to complete each round.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
– Some athletes will be able to hold on for unbroken sets of snatches, while others may opt for small sets or singles. Let’s choose the strategy that allows us to stay moving.
– Settle into a steady pace on the box jump overs. This is the only place you will not need your arms so it is okay to pace these out a bit.
– Let’s aim for 4 sets or less on the wallballs. Just like the power snatches, let’s choose a strategy that allows for quick breaks.
– Focus on smooth transitions from movement to movement.
Modifications
POWER SNATCHES
– Reduce Reps/Loading
– Sub Dumbbell(s)
– Sub Kettlebell Swings
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Step-Overs
– 1:00 Effort On A Machine
WALLBALLS
– Reduce Reps
– Reduce Loading
– Sub Single Dumbbell Thrusters
– Empty Barbell Thrusters
– 45 Air Squats
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