CrossFit Evergreen – CrossFit
CFE INSPIRE
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
A quote from a man who is recognized as one of the greatest artists of all time.
There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.
It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.
Greatness is not by chance. It is by choice. Let’s get to work.
Squat Snatch (Squat Snatch
Build To A Heavy Single
)
– Athletes don’t necessarily need to go for a PR today but if it’s there, go for it.
– Score: Enter heaviest snatch.
Warm Up
10 Empty Barbell Snatch Grip Deadlifts
8 Empty Barbell Overhead Squats
6 Empty Barbell Hang Power Snatches
4 Empty Barbell Hang Squat Snatches
2 Squat Snatches
*Build to heavy single
Modifications
– Power Snatch + Overhead Squat
– Overhead Squats
– Power Snatches
– Single Dumbbell Squat Snatch
– Single Dumbbell Overhead Squat
– Single Dumbbell Power Snatch
Hard To Handle (Time)
“Hard To Handle”
For Time (18 Minute Cap):
90/75 Calorie Row
75 Hang Power Snatches
60 Toes to Bar
MRx: 55/35, Rx: 65/45, Rx+: 75/55
*Partition However You’d Like
– Overview: Athletes will partition the reps in any way they would like and complete the movements in any order they would like. There are a bunch of different way to break up this workout but the best strategy is the one that allows you to keep making forward progress with little to no breaks.
– Row: Athletes should be able to hold 800+ cals per hour regardless of their strategy. Reduce calories if needed.
– Hang Power Snatches: Loading should not exceed 50% of your 1RM power snatch. Reduce the loading if needed.
– Toes To Bar: Athletes should be able to string 10+ toes to bar when fresh to complete reps as prescribed. Decrease the overall reps if needed or modify the movement.
– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep.
– There are lots of ways to break up these reps. Here are some potential options:
5 Rounds:
18/15 Cal Row
15 Hang Power Snatches
12 Toes To Bar
3 Rounds:
30/25 Cal Row
25 Hang Power Snatches
20 Toes To Bar
Row
5 Rounds:
15 Hang Power Snatches
12 Toes To Bar
Row
Hang Power Snatches
5 Rounds:
30/25 Cal Row
12 Toes To Bar
Hang Power Snatches
Toes To Bar
5 Rounds:
30/25 Cal Row
15 Hang Power Snatches
Toes To Bar
Modifications
90/75 CALORIE ROW
– Reduce Cals
– 90/75 Cal Bike Erg
– 75/63 Cal Assault or Echo Bike
– 75/63 Cal Ski Erg
– 75/63 Cal Air Run
– 75 Shuttle Runs
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
– Sub Kettlebell Swings
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups