CrossFit Evergreen – CrossFit
CFE INSPIRE
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Are we trying to do too much?
We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.
To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to *not* do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.
Power Snatch (Power Snatch
On the 3:00 x 3 Sets:
3 Power Snatches
* Start First Working Set at 80% & 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 permitted. No longer than 10s should pass between reps.
– Score: Weight used for heaviest set of 3.
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 80%.
MODIFICATION
– Reduce Reps
– Hang Power Snatches
– Sub Dumbbell(s)
Fuzzy Lumpkins (Time)
“Fuzzy Lumpkins”
https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-cycling.mp4
For Time:
50 Power Snatches MRx: 75/45, Rx: 95/65, Rx+: 115/85
Every 2 Minutes [Starting at 0:00]:
200 Meter Run (250M Row)
Time Cap: 10 Minutes
– Overview: Athletes should aim to complete 10 reps or more each time they approach the barbell. This barbell should feel challenging but still doable when under fatigue. Consider that grip fatigue may become a factor in the back half of this piece.
– Athlete Runs at the 0:00-2:00-4:00-6:00-8:00 minute marks.
– Run should take no more than 1:00 to allow for 1:00 of Power Snatches.
– Moderate snatch weight that allows athlete to complete 10 reps or more within that time frame.
– Bar weight should be cycled for reps or in fast singles.
– Score: Time to complete. Add 1 second per rep not completed if capped.
– Athletes should run at a pace to allow for full 1:00 on Power Snatches.
– Since there is no programmed rest, if you would like a short break before the next Run, finish barbell reps at the :50 mark prior.
– Athletes that are great at barbell cycling should aim for 15 or more reps.
– Athletes that are decent at barbell cycling should aim for 12-15 reps.
– Athletes that are not as comfortable with their barbell cycling should aim for 10 reps.
– Two possible approaches could be consistent rep sets across rounds or by completing a big number in round 1 and breaking the rest into more manageable sets.
MODIFICATION
POWER SNATCHES
– Reduce Loading
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
200M RUN
– Reduce Distance
– 1:00 Time Cap
– 250m Row
– 200m Ski
– 500m Bike Erg
– 150m Air Run
Mobility Rolls and Bands (No Measure)
Thoracic Opener
Lat Rolls
Glute Rolls
Calf Rolls
Banded Hamstring Stretches