CrossFit Evergreen – CrossFit

CFE INSPIRE

“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

Squat Snatch (Squat Snatch

Build To A Heavy Touch & Go Double
)

– Both reps should be squat snatches.

– Score: Load

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…

3 Squat Snatches

At A Moderate Weight…

2 Squat Snatches

Keep making weight jumps until you reach your heavy double.

Modifications

– Power Snatches

– Overhead Squats

– Sub Dumbbell

Quantum Leap (Time)

“Quantum Leap”

10 Rounds For Time:
7 Power Snatches Mx:55/35,Rx65/45,Rx+:75/55
7 Toes to Bar
7 Box Jumps (24″/20″)

Time Cap: 18 Minutes
– Overview: In this 10 round triplet, athletes will be challenged to push the pace while also maintaining average split times. Let’s see if we can make our last round look the same as our first round.

– Power Snatch: Less than 30s to complete. Loading should be light enough to complete unbroken sets every round.

– Toes To Bar: Completed in less than 30s each round.

– Box Jumps: Less than 30s to complete each round. Athletes should fully stand on top of the box each rep.

– Score: Total Time

– Aim for unbroken sets on the barbell each round.

– Let’s break the toes to bar as needed each round. Our grip is going to feel fatigued from the barbell so let’s be mindful of this early on.

– Settle into a steady pace on the box jumps.

Mods

POWER SNATCH

– Reduce Loading

– Reduce Reps

– Dumbbell Snatch

– Kettlebell Swings

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Lateral Squat Jumps Over Barbell