CrossFit – Mon, Dec 11

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Don’t tell me who you are. Tell me what you are.” When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past. When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs. Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Power Snatch (Power Snatch

For Total Load:
15-12-9 Unbroken Power Snatches

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 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 50-55% of your 1RM power snatch.

– Score: Enter weight used for your set of 9 reps

MODIFICATION

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

Chalk It Up (Time)

“Chalk It Up” https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-cycling.mp4

5 Rounds For Time:

15 Power Snatches MRx: 55/35, Rx: 75/55

500/450 Meter Bike Erg

3 Rope Climbs (15ft.)

500/450 Meter Bike Erg

Time Cap: 25 Minutes

– Overview: In this longer aerobic based workout, athletes will need to move at a sustainable pace right from the start. Lungs and upper body fatigue will be the biggest factors in this workout.

– Power Snatch: Loading should not exceed 55% of your 1RM power snatch. Reps should take 1:00 or less to complete each round.

– Bike: The 500/450m should take 1:30 or less to complete. – Rope Climbs: Reps should be completed in 1:30 or less each round.

– Score: Total time. If capped, add 1s for every incomplete rep (100m = 1 Rep).
– With the barbell being on the lighter side today, let’s aim to complete these reps in 1-2 sets each round. – We can use the bike as a recovery in this workout but we should still aim to complete the 500/450m in 1:30 or less. – The rope climbs should take 1:30 or less. Keep an eye on the clock and try to rest no longer than 20s between reps.

MODIFICATION

POWER SNATCHES – Reduce Loading – Hang Power Snatches – Dumbbell Power Snatches – Kettlebell Swings 500/450 METER BIKE ERG – Reduce Distance – 1:30 Time Cap – 12/10 Cal Echo or Assault Bike – 250/200m Row – 200/150m Ski – 200m Run – 150m Air Run ROPE CLIMB – Reduce Height – Reduce Reps – 2 Lay to Stand Climb – 3 Strict Pull-Ups = 1 Rope – 4 Alternating Dumbbell Plank Rows = 1 Rope – 5 Ring Rows = 1 Rope – 5 Toes To Bar = 1 Rope

Midline Grunt Work (Checkmark)

Midline Grunt Work

3 Sets:

20 Seconds Hollow Hold

10 Seconds Rest

20 Seconds Flutter Kicks

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

20 Seconds V-Ups 10 Seconds Rest

– 1 set is complete when you’ve gone through each movement once.

– Athletes should try to work for the entire 20s but can break if needed. Time will not stop if you take a break.

– This piece is 6 minutes total.

– Score: Mark Completed