CrossFit Evergreen – CrossFit
CFE INSPIRE
Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.
The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.
The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus on what you can become.
Power Snatch (Power Snatch
On the 3:00 x 3 Sets:
5 Power Snatches
*Start First Working Set at 70-78% & Build To Heavy
)
– Athletes should aim to build in weight each set.
– Athletes should only build if they feel they are moving well.
– Reps do not need to be completed unbroken. Dropping from the top between reps is NOT permitted. No longer than 10s should pass between reps.
– Score: Enter weights used for heaviest set of 5.
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
– Hang Power Snatches
– Sub Dumbbell(s)
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
– Overview: This is a repeat from 1/31/2019. The hero workout “Randy” challenges athletes to strategize how they will attack the 75 power snatches at a lighter weight. This is a great test of grit as well as shoulder, grip, and posterior chain stamina. The lungs will also come into play toward the back half of these reps.
– This should be a very light barbell that you can complete for at least 30+ reps unbroken when fresh.
– To complete this workout under time cap, you’ll need to average ~9 reps on the minute.
– This is not a workout to do singles on. Athletes should cycle sets together.
– Score: Time
Athletes should choose a strategy that keeps them moving with the shortest breaks possible. Below are some potential ways this workout could be approached:
*Start with a big set of 25-30 reps, then chip away with smaller sets of 5 or more reps at a time.
*Open with a set of 15 followed by sets of 10 until the finish. Potentially throwing in some sets of 5 toward the end to get back on the bar faster.
*Start with small sets of 5 right from the start.
MODIFICATION
– Reduce Loading
– Reduce Reps
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
Bar Muscle Up Conditioning (Time)
https://www.youtube.com/watch?v=FqsYHnn26fU
5 Rounds For Time:
6 Bar Muscle-ups
20 GHD Sit-ups/weighted AbMat SitUps
– This piece is all about quality, not speed.
– Muscle-up sets should, ideally, be completed unbroken.
– Score: Time. This is to help you keep moving at a cardio pace.
MODIFICATION
– Reduce Percentage
– Banded BMU
– Jumping BMU
– Chest To Bar Pull-Ups
– Pull-ups
– 5-7 Double Dumbbell Devils Presses Per Set