CrossFit – Tue, Dec 5

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If failure is not an option, neither is success.” We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences. That’s a dangerous person. Dangerous enough… to accomplish something great. We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to. If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try. Life is so short. There’s no time to bunt. Let’s swing for the fences.

Power Snatch (Power Snatch

For Total Load:
12-9-6 Unbroken Power Snatch

Rest 2 Minutes Between Sets.
)

– The goal here is to perform big sets of touch and go snatches under fatigue. We will not be fully recovered after 2-3 minutes of rest so this is great training for barbell cycling within workouts.

– Athletes can use the same weight across all sets or build. – Athletes must complete each set unbroken to be considered “Rx.”

– Aim to start around 55-60% of your 1RM power snatch. – Score: Enter weights used for each set in notes. Score is set of 6 weight.

MODIFICATION

– Reduce Reps – Remove Unbroken Rule – Hang Power Snatches – Sub Dumbbell(s)

Four Seasons (3 Rounds for reps)

“Four Seasons” https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-cycling.mp4

AMRAP 4:

400 Meter Run (ROW)

27/21 Calorie Bike Erg

Max Power Snatches MRx: 65/45, Rx: 75/55

Rest 4 Minutes

AMRAP 4:

400 Meter Run (ROW)

21/15 Calorie Bike Erg

Max Power Snatches MRx: 75/55, Rx: 95/65

Rest 4 Minutes

AMRAP 4: 400 Meter Run (ROW)

15/12 Calorie Bike Erg

Max Power Snatches MRx: 95/75, Rx: 115/85

– Overview: In this interval style workout, athletes will begin each round with a 400m run (Row) and calories on the bike. Once the run (row) and bike are completed, they’ll spend the remaining time completing as many snatches as they can. The major goal here to complete roughly the same number of snatches on the barbell each AMRAP.

– Run: (ROW) Should be completed in 2:00 or less.

– Bike: In the first AMRAP the bike should be completed in 1:30 or less. In the second AMRAP the bike should be completed in 1:15 or less. In the last AMRAP the bike should be completed in 1:00 or less. – Power Snatches: The final barbell should not exceed 65% of your 1RM power snatch. Athletes should be able to complete touch and go sets in the first 2 AMRAPs. – Score: Enter snatch reps completed within each AMRAP.
– Run at a faster pace that is still going to allow you to push the bike that follows. – We want to get at least 30 seconds on the barbell each AMRAP. Let’s push and/or pace the bike in a way that allows us to get that 30 seconds or more on the barbell. – In the first AMRAP let’s aim to complete sets of 5 or more on the barbell. In the second AMRAP, let’s aim to complete sets of 3 or more. In the last AMRAP, singles are a great option. – Let’s make it our goal to complete roughly the same number of reps on the barbell each AMRAP.

MODIFICATION

400 METER RUN – Reduce Distance – 2:00 Time Cap – 500m Row – 400m Ski – 1,000m Bike – 300m Air Run 27/21 | 21/15 | 15/12

CAL BIKE ERG – Reduce Cals – 1:30-1:15-1:00 Time Caps – Same Cal Row – 21/15 | 15/12 | 12/9 Cal Ski – 21/15 | 15/12 | 12/9 Cal Assault or Echo Bike – 21/15 | 15/12 | 12/9 Cal Air Run – 21-15-12 Burpees

POWER SNATCHES – Reduce Loading – Hang Power Snatches – Dumbbell Power Snatches – Kettlebell Swings