CrossFit Evergreen – CrossFit
CFE INSPIRE
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.
Gaining knowledge is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but if it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.
When a coach gives you feedback, do you immediately try to apply what they are asking you to do? Or, do you just hear what they are saying and file it in the back of your mind with ‘things to remember later?’
As an athlete, being able to let down your ego and make a correction on command is crucial. It can immediately impact your performance or pay off greatly in the long run. Next time you get a coaching cue, see if you can make a change on the fly. If you have questions about it, have a conversation with them after.
Power Snatch (Power Snatch
On the 2:00 x 5 Sets:
2 Power Snatches
*Use The Same Weight Across
)
– Reps can be completed touch and go or as singles.
– All sets should be completed at the same weight.
– Athletes should aim to use 85-90% of their 1RM power snatch across or something slightly heavier than last weeks 5×3.
– 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)
More Power To You! (Time)
“More Power To You!”
https://ctstorageprod.blob.core.windows.net/videos-coaching/pull-up-grip.mp4
For Time [Partition However]:
45/36 Calorie Bike Erg
45 Power Snatches MRx: 55/25, Rx: 75/45, Rx+: 95/65
45 Pull-ups
Time Cap: 10 Minutes
– Overview: This workout can be completed in any order you’d like. Grip and shoulder fatigue will be major factors here.
– Bike: Should be completed in 3:00 or less (total).
– Power Snatches: Should be completed in 3:30 or less (total). Loading should not exceed 60% of your 1RM power snatch.
– Pull-Ups: Should be completed in 3:30 or less (total).
– Score: Total time. If capped, add 1s for every incomplete rep
– Athletes should be mindful that the power snatches and the pull-ups are going to directly interfere with one another.
– Choose a strategy that is going to keep you moving throughout.
Some potential break-up strategies:
3 Rounds:
15 Pull-Ups
15 Power Snatches
15/12 Cal Bike
8-8-8-7-7-7
Pull-Ups
Power Snatches
Cal Bike (Ladies do 6 cals each round)
3 Rounds:
15 Pull-Ups
8/6 Cal Bike
15 Power Snatches
7/6 Cal Bike
3 Rounds:
8 Pull-Ups
4/3 Cal Bike
8 Power Snatches
4/3 Cal Bike
Into…
3 Rounds:
7 Pull-Ups
4/3 Cal Bike
7 Power Snatches
3 Cal Bike
MODIFICATIONS
45/36 CALORIE BIKE ERG
– Reduce Reps
– 45/36 Cal Row
– 36/28 Cal Assault or Echo Bike
– 36/28 Cal Ski
– 36/28 Cal Air Run
– 600m Run
POWER SNATCH
– Reduce Loading
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows