CrossFit Evergreen – CrossFit
CFE INSPIRE
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
Power Snatch (Power Snatch
6 Sets:
Set 1: 2 Snatches @ 79%
Set 2: 2 Snatches @ 81%
Set 3: 2 Snatches @ 83%
Set 4: 2 Snatches @ 81%
Set 5: 2 Snatches @ 83%
Set 6: 2 Snatches @ 85%
Rest 1 Minute Between Sets)
– Athletes must complete these reps unbroken (touch and go).
– Weights will work up, then come back down, then work back up again.
– Score: Enter weightused for for your heavy set of 2 @ 85%.
Warm Up
With An Empty Barbell…
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches
At A Light Weight…
3 Power Snatches
At A Moderate Weight…
3 PowerSnatches
Keep making weight jumps until you reach 79%.
Jump Around (3 Rounds for reps)
“Jump Around”
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Burpees Over Rower
Rest 3 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Bar-Facing Burpees
Rest 3 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Burpee Pull-ups
BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Overview: The calories on the rower, number of power snatches and the weight of the power snatch will remain the same throughout this workout. The style of burpee will change each round.
– Row: Calories should be completed in less than 2:30.
– Power Snatches: Should be completed in 3 sets or less. Loading should not exceed 50% of your 1RM snatch.
– Burpee Over Rower: A two foot take off will be required.
– Bar-Facing Burpees: A two foot take off will not be required but athletes will need to JUMP over the bar.
– Burpee Pull-ups: Athletes can kip before the pull-up or jump directly into the pull-up. The height of the bar should be just outside of your reach.
– Score: Total reps of burpees completed each round. Overall score will be the sum total.
– Let’s aim for a hard, yet sustainable pace on the row. Ladies should aim to hold 12+ calories a minute. Guys should aim to hold 15+ cals a minute.
– We should aim for bigger sets on the barbell today with the weight being on the lighter side. Let’s see if we can get these done in 3 sets or less.
– Settle into a steady sustainable pace on the burpees.
Modifications
50/40 CALORIE ROW
– Reduce Cals
– 2:30 Time Cap
– 50/40 Cal Bike Erg
– 40/30 Cal Assault or Echo Bike
– 40/30 Cal Ski or Air Run
– 500m Run
POWER SNATCHES
– Reduce Loading/Reps
– Sub Dumbbell(s)
– Kettlebell Swings
BURPEES OVER ROWER
– Burpee Step Over Rower
– Regular Burpees
– Max Cals On Any Machine
BAR-FACING BURPEES
– Burpee Step Over Barbell
– Regular Burpees
– Max Cals On Any Machine
BURPEE PULL-UPS
– Burpees Only
– Burpee To Target
– Pull-Ups Only
– Ring Rows Only