CrossFit Evergreen – CrossFit
CFE INSPIRE
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
Squat Snatch (Squat Snatch
10 Snatches @ 55%
8 Snatches @ 63%
6 Snatches @ 72%
4 Snatches @ 80%
2 Snatches @ 88%
)
– Athletes do not need to complete each set unbroken. Athletes can break as needed.
– All reps should be squat snatches.
– Athletes should use 1 bar and change out the weights.
– Score: Your set of 2 Reps @88%. RecordTotal time it takes to complete the workout in notes.
WARM UP
With An Empty Barbell…
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
5 Squat Snatches
At A Light Weight…
2 Squat Snatches
At A Moderate Weight…
2 Squat Snatches
Keep making weight jumps until you reach 55%. Feel free to touch any other weights you’d like before starting the workout.
MODIFICATIONS
– Reduce Percentages
– Power Snatches
– Overhead Squats
– Sub Dumbbells
“Fore!” (3 Rounds for reps)
“Fore!”
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches MRx: 65/45, Rx: 75/55
Rest 3 Minutes
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches MRx: 85/55, Rx: 95/65
Rest 3 Minutes
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches MRx: 105/75, Rx: 115/85
– Feel: Athletes should be pushing the pace each round and feel like they are getting the opportunity to practice their barbell cycling under fatigue.
– Row: Should be completed in less than 2:15.
– Double Unders: Should be completed in less than 1:15.
– Power Snatches: The weight will increase each interval. Athletes should have at least 30s on the barbell each AMRAP. The loading of the final barbell should not exceed 70% of your 1RM power snatch.
– Score: Enter total snatches completed in each interval. Overall score will be the sum total.
– The main goal of the workout here is to be able to get to the barbell and cycle it well.
– Don’t be afraid to push the row a little harder than you think, especially if you are proficient at double unders. Pay attention to your grip on the handle as this can affect our forearms for the snatches.
– It may not be a bad idea to take a quick break on the double unders if you feel your grip start to fatigue. A quick break here can mean bigger sets on the barbell.
– We should aim to cycle the barbell every round in touch and go sets. The last barbell there may be some singles thrown in there but let’s see if we can hold onto the bar for sets of 5 or more for at least the first 2 barbells.
MODIFICATIONS
500/450 METER ROW
– 400/350m Ski
– 1,000/900m Bike
– 400m Run
– 300m Air Run
100 DOUBLE UNDERS
– Reduce Reps
– 150 Single Unders
– 1:00 Effort On Any Machine
– 100 Plate Hops
– 1:00 of Double Under Practice
POWER SNATCHES
– Reduce Loading
– Sub Dumbell(s)
– Kettlebell Swings