CrossFit Evergreen – CrossFit
CFE INSPIRE
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
Is it a change of plan, or a change of vision?
We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.
Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.
Committed to the destination, while flexible on the route.
Power Snatch (Power Snatch
For Load of set #3 of 9 reps:
21-15-9 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.
– Last week we did 15-12-9 reps for total load so we can aim to go a little lighter this week.
– Aim to start around 45-50% of your 1RM power snatch.
– Athletes must complete each set unbroken to be considered “Rx.”
– Score: Enter weight used for last set of 9 reps
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 First Working Weight
MODIFICATION
– Reduce Reps
– Remove Unbroken Rule
– Hang Power Snatches
– Sub Dumbbell(s)
Playback (3 Rounds for calories)
“Playback”
https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-snatch-cycling.mp4
AMRAP 5:
3 Rounds:
14 Dumbbell Snatches MRx: 30/15, Rx:40/25, Rx+: 50/35
14 Pull-ups
Time Remaining: Max Calorie Bike Erg
Rest 4 Minutes
AMRAP 5:
2 Rounds:
14 Dumbbell Snatches MRx: 30/15, Rx: 40/25, Rx+: 50/35
14 Pull-ups
Time Remaining: Max Calorie Bike Erg
Rest 4 Minutes
AMRAP 5:
1 Round:
14 Dumbbell Snatches MRx: 30/15, 40/25, Rx+: 50/35
14 Pull-ups
Time Remaining: Max Calorie Bike Erg
– Overview: In this interval style workout, athletes will be challenged to push the pace on the dumbbell and the pull-up bar in order to gain as much time on the bike as possible.
– Dumbbell Snatch: Use 1 dumbbell and alternate hands after every rep. Reps should take 40s or less to complete.
– Pull-Ups: Athletes should be able to complete each set of 14 pull-ups in no more than 2 sets. Reps should take 40s or less to complete.
– Bike: We are looking to have about 1:00, 2:30, and 4:00 on the bike respectively in each 5 minute window.
– Score: Enter calories accumulated within each AMRAP. Overall score will be the sum total.
– Let’s do our best to hold onto the dumbbell for unbroken sets each round. Ideally, we are switching hands in the air on the way down each rep.
– Aim to complete the pull-ups in 1-2 sets each round.
– We are going to have more time on the bike each AMRAP with our rounds of dumbbell snatches and pull-ups decreasing. With our score being calories on the bike, let’s cycle at a slightly higher damper setting. We should still be able to hold 75+ RPM with whatever damper setting we choose.
MODIFICATION
DUMBBELL SNATCHES
– Reduce Loading
– Reduce Reps
– Hang Power Snatches
– Kettlebell Swings
– Empty Barbell Hang Power Snatches
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
MAX CALORIE BIKE ERG
– Assault or Echo Bike
– Row
– Ski
– Air Run
– Run (100m Loops)
– Burpees
– Box Step-Ups