CrossFit Evergreen – CrossFit
CFE INSPIRE
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.
Are we focused on what might go wrong?
Or are we focused on what will make it go right?
Power Snatch (Power Snatch
5 Sets:
Set 1: 5 Power Snatches @ 70%
Set 2: 5 Power Snatches @ 70%
Set 3: 5 Power Snatches @ 70%
Set 4: 5 Power Snatches @ 70%
Set 5: Max Power Snatches @ 70%
Rest 1 Min. Between sets)
– The same weight should be used across all sets.
– Sets should be performed touch and go.
– The final set will be a max set of touch and go power snatches.
– Score: Total reps completed for your max set.
Warm Up
With An Empty Barbell:
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatches
5 Snatch Grip Push Jerks (From Back Rack)
5 Power Snatches
With A Light Weight…
5 Power Snatches
With A Moderate Weight…
3 Power Snatches
Keep making weight jumps if needed until you reach 70%.
Modifications
– Reduce Percentage
– Sub Dumbbell(s)
Adderall (3 Rounds for reps)
“Adderall”
AMRAP 10:
1 Mile Run
Max Clean and Jerks MRx: 95/65, Rx: 115/85, Rx+: 135/95
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches MRx: 75/45, Rx: 105/65, 115/85
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters MRx: 65/35, Rx: 85/55, Rx+: 95/65
– Overview: Each interval will begin with a set run distance. Athletes will then grind out as many barbell reps as they can in the remaining time of each window while feeling the fatigue from each run.
– Run: The mile run should be completed in 9:00 or less. The 800m run should be completed in 4:30 or less. The 400m run should be completed in 2:15 or less. Reduce the distances if needed.
– Power Cleans & Snatches: Athletes should feel they can cycle the bar but will likely opt for singles. Loading should not exceed 60% of your power clean for the first barbell and should not exceed 60% of your power snatch on the second barbell.
– Thrusters: Athletes should be able to cycle the barbell for sets of 5 or more. Loading should not exceed 60% of your 1RM thruster.
– Score: Enter the number of reps completed for each movement.
– Let’s push the mile run then dial back our pace for the last 200m or so just so that we can get right to work on the clean & jerks that follow. We should have at least a minute here to accumulate reps so pace out these reps based on how much time you have when you come in.
– Let’s, again, push the 800m run then dial back our pace for the last 200m or so. Pace out the snatches based on how much time you have when you come in from the run.
– It is not worth it to push the last run super hard as we now will have thrusters to do when we come back in. Let’s run at a modest pace and chip away at the thrusters however we see fit. The goal here will be to rest as little as possible between sets.
Modifications
1,600 METER RUN
– Reduce Distance
– 2,000m Row
– 1,600m Ski
– 4,000m Bike
– 1,200m Air Run
800 METER RUN
– Reduce Distance
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1,000m Bike
– 300m Air Run
CLEAN & JERKS
– Reduce Loading
– Sub Dumbbells
– Cleans Only
– Jerks Only
POWER SNATCHES
– Reduce Loading
– Sub Dumbbells
– Power Cleans
THRUSTERS
– Reduce Loading
– Sub Dumbbells
– Front Squats
– Push Presses