CrossFit Evergreen – CrossFit

CFE INSPIRE

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

Power Snatch (Power Snatch


On the 3:00 x 5 Sets:
5 Power Snatches

*Same Weight Across
)

– Reps can be completed touch and go or as singles.

– All sets should be completed at the same weight.

– Score: Enter the weight used across.

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…

3 Power Snatches

With A Moderate Weight…

3 Power Snatches

Build To Working Weight

MODIFICATIONS

– Reduce Reps

– Hang Power Snatches

– Sub Dumbbell(s)

Too Hot To Handle (AMRAP – Rounds and Reps)

“Too Hot To Handle”



AMRAP 10:

10 Dumbbell Snatches, 20 Double Unders

20 Dumbbell Snatches, 40 Double Unders

30 Dumbbell Snatches, 60 Double Unders

…

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Overview: In this workout, athletes will add 10 dumbbell snatches and 20 double unders each round. Shoulder and grip fatigue will be major factors in this workout.

– Dumbbell Snatch: Athletes should perform single arm power snatches and alternate arms every rep. Athletes should choose a loading where they are able to switch arms in the air between reps.

– Double Unders: Athletes should be able to string 50 or more double unders unbroken when fresh to complete reps as prescribed.

– Score: Rounds + Reps
– Athletes should aim to hold on for unbroken sets of dumbbell snatches.

– If we need a break, let’s take that break on the jump rope as breaks here tend to be much shorter than breaks on the dumbbell.

MODIFICATIONS

DUMBBELL SNATCHES

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine