CrossFit Evergreen – CrossFit
CFE INSPIRE
“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene
Let’s not wait for the perfect time.
Let’s instead just create it.
“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.
We can either await the picture perfect moment, or we can get outside and create it.
ROWING MACHINE PLANK TO PIKE (No Measure)
3 x 10 Reps
Use a yoga mat under your hands, place feet on the seat of the rower and glide into plank position and then back up to pike.
Modification is 4 x :40 sec Plank Hold
Power Snatch (Power Snatch
3 Sets [Building To Heavy]:
10 Power Snatches
*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 65% ()
)
– Power snatches should be performed touch and go.
– All reps should be caught above parallel.
– Use one barbell and change out the weights.
– Score: Enter heaviest set of 10.
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
*Build to 65%
MODIFICATIONS
– Reduce Reps
– Reduce Percentages
– Perform Snatches In Singles
– Hang Power Snatches
– Sub Dumbbell(s)
Drive, Chip, & Putt (Time)
“Drive, Chip, & Putt”
For Time:
50 Power Snatches MRx: 55/35, Rx: 85/50, Rx+:95/65
30 Bar-Facing Burpees
1,000/800 Meter Row
Time Cap: 15 Minutes
– Overview: In this grindy chipper, athletes will inch their way through each movement. Let’s see if we can push the pace while being mindful of the work that still lies ahead. Focus on the breath and keep the heart rate under control throughout.
– Power Snatches: Reps should take 4:00 or less to complete. Loading should not exceed 55% of your 1RM power snatch.
– Bar-Facing Burpees: Reps should take 4:00 or less to complete.
– Row: The total distance should take 4:30 or less to complete.
– Score: Time
– Let’s see if we can hold on for some bigger sets on the barbell today. Unbroken, 2 sets (35-15), 3 sets (25-15-10), 4 sets (15-15-10-10), or 5 sets ( 12-11-10-9-8 ) are some possible break up strategies. Let’s choose the option that allows for quick breaks.
– Settle into a steady pace on the burpees. The shoulders will feel a bit fatigued from the barbell so we can except the first few burpees to be a little bit on the slower side.
– Let’s aim to ramp up our speed on the rower every 200m.
MODIFICATIONS
POWER SNATCH
– Reduce Loading/Reps
– Hang Power Snatches
– Sub Dumbbell(s)
– Kettlebell Swings
BAR-FACING BURPEES
– Reduce Reps
– Bar-Facing Burpees (With Step Over)
– Lateral Barbell Burpees
– Regular Burpees
– 30/24 Calories On Any Machine
1,000/800 METER ROW
– Reduce Meters
– 800/650m Ski
– 2,000/1,600m Bike (Any Bike)
– 800m Run
– 600m Air Run