CrossFit Evergreen – CrossFit
CFE INSPIRE
“80% of success is showing up.” – Woody Allen
We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.
As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling *great*. We’re 9 weeks in, and we are moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.
But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?
The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress *as* the achievement.
Power Snatch (Power Snatch
[0:00-20:00]
Build To A Heavy Set of 5
)
– Reps should be performed touch and go.
– All reps should be caught above parallel.
– Score: Load
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 are ready to attempt your heavy set of 5.
Modifications
– Reduce Reps
– Hang Power Snatches
– Sub Dumbbell(s)
Liquid Smoke (AMRAP – Rounds and Reps)
“Liquid Smoke”
AMRAP 12:
9 Box Jump Overs (24″/20″)
6 Chest to Bar Pull-ups
3 Power Snatches Mrx: 95/55, Rx: 115/75,
Rx+: 135/95
– Overview: In this 12 minute workout, athletes will move at their threshold pace. Grip and shoulder fatigue will play a role here so being smart about your strategy from the start will be important.
– Box Jump Overs: Reps should be completed in 1:00 or less each round.
– Chest To Bar: Reps should be completed in 1:00 or less.
– Power Snatches: Reps should be completed in 30s or less. Loading should not exceed 70% of your 1RM power snatch.
– Score: Rounds + Reps
– Settle into a steady pace on the box jump overs. This should be our pacer in this workout.
– Let’s shoot for 1-2 sets on the chest to bar.
– The power snatches can be performed as singles or touch and go sets. Choose the strategy that keeps you moving.
Modifications
BOX JUMP OVERS
– Reduce Reps
– Reduce Box Height
– Box Jumps
– Box Step-Overs
– 5 Calories On Any Machine
CHEST TO PULL-UPS
– Reduce Reps
– Banded
– Strict
– Pull-ups
– Ring Rows
– Alternating Dumbbell Plank Rows
POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Hang Power Snatches
– Dumbbell Snatches
– Kettlebell Swings