CrossFit Evergreen – CrossFit

CFE INSPIRE

“Never confuse movement, with action” – Ernest Hemingway

Busy work is our mortal enemy.

“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are *seemingly* far more urgent in the moment than they are in reality. For at the day’s end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”

This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?

Power Snatch (Power Snatch

On the Minute x 10:
3 Power Snatches @ 65%
“X” Bar-Facing Burpees
)

– Power snatches can be performed touch and go or as singles.

– All reps should be caught above parallel.

– Use the same weight across all sets.

– Athletes can use the whole minute to accumulate burpees or stop 10-20s early to rest and reset for the next minute.

– Score: Enter the number of burpees accumulated each minute. Overall score will be the lowest round.

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

5 Bar-Facing Burpees

With A Light Weight…

5 Power Snatches

With A Moderate Weight…

3 Power Snatches

Keep making weight jumps if needed until you reach 65%

Modifications

POWER SNATCHES

– Reduce Reps

– Reduce Loading

– Hang Power Snatches

– Sub Dumbbell(s)

BAR-FACING BURPEES

– Reduce Reps

– Bar-Facing Burpees (With Step Over)

– Lateral Barbell Burpees

– Regular Burpees

– Calories On Any Machine

Zoom Zoom (5 Rounds for reps)

“Zoom Zoom”

5 Rounds x AMRAP 3:
30/24 Calorie Echo Bike
60 Double Unders
Max Power Snatches
MRx: 75/45, Rx: 85/55, Rx+: 95/65

Rest 2 Minutes Between Rounds.

– Overview: Athletes will need to push the pace on the bike and double unders in order to have some time on the barbell in this workout.

– Bike: Should be completed in 1:45 or less each round.

– Double Unders: Should be completed in 1:00 or less each round.

– Power Snatches: Athletes should have at least 15s on the barbell each round. Loading should not exceed 55% of your 1RM power snatch.

– Score: Enter power snatch reps completed each round (do not include bike and double unders).
– Let’s aim to be off the echo bike by the 1:45 mark each round. Reduce the cals if needed. Athletes will need to push the pace here a bit.

– Aim for unbroken sets of double unders each round. We need to buy ourselves some time on the barbell so we need to be a bit more aggressive than we want to be.

– By the time we get to the barbell we are going to be a bit fatigued but we can always go for singles if needed. Shoot for a big touch and go set, smaller touch and go sets, or singles. Really no right or wrong here.

Modifications

30/24 CALORIE ECHO

– Reduce Cals

– 30/24 Cal Assault Bike

– 30/24 Cal Ski

– 40/30 Cal Bike Erg or Row

– 30/24 Cal Air Run

– 500m Run

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 60s Effort On Any Machine

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings