CrossFit Evergreen – CrossFit
CFE INSPIRE
“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams
We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.
We learn after mistakes, no question about that, but there’s something even more important here – the *will* to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life with safety at the top of mind.
Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.
What is a skill or movement you are feeling frustrated by lately? What are a few mistakes you’ve made on this movement that you have learned something from?
Snatch (Snatch
On the Minute x 10:
1st 2 Min: 1 Snatch @ 67%
2nd 2 Min: 1 Snatch @ 70%
3rd 2 Min: 1 Snatch @ 73%
Minute 8: 1 Snatch @ 76%
Minute 9: 1 Snatch @ 79%
Minute 10: 1 Snatch @ 88%
)
– In minutes 1-2 you complete 1 snatch EMOM at 67%.
– In minutes 3-4 you complete 1 snatch EMOM at 70%.
– In minutes 5-6 you complete 1 snatch EMOM at 73%.
– Reps can be performed as squat snatches or power snatches.
– Use one bar & change the weights yourself.
– If you miss a lift in the final 2 minutes, go down by 3%.
– If you make a lift in the final 2 minutes, go up by 3% (as written).
– Score: Final lift on minute 10.
WARM UP
10 Empty Barbell Snatch Grip Deadlifts
8 Snatch Grip High Pulls
6 Empty Barbell Overhead Squats
4 Empty Barbell High Hang Power Snatches
2 Empty Barbell High Hang Squat Snatches
2 Power Snatches
2 Squat Snatches
Build to 67%
MODIFICATION
– Power Snatch + Overhead Squat
– Overhead Squats
– Single Dumbbell Squat Snatch
– Single Dumbbell Overhead Squat
– Single Dumbbell Power Snatch
Boat Shoes (3 Rounds for time)
“Boat Shoes”
For Time:
1,500 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000 Meter Row
800 Meter Run
Rest 3 Minutes
500 Meter Row
400 Meter Run
Modifications
500M ROW
– 400m Run
– 1000m Bike (Any)
– 400m Ski
400M RUN
– 500m Row
– 1000m Bike (Any)
– 400m Ski
Movement Prep
100m Row (Moderate)
100m Run (Moderate)
100m Row (Fast)
100m Run (Fast)
SUB BIKE OR SKI FOR THE RUN TODAY.
– Overview: This is a repeat workout from 9/2/22. 3 intervals with 3 minutes of rest between efforts means that athletes should be pushing their paces during all intervals.
– Athletes should aim for a strong effort during each interval knowing that there is rest between each rounds.
– Rows: Should be about 6:00, 4:00, 2:00.
– Runs: Should be about 6:00, 4:00, 2:00.
– Adjust distances as needed to accomplish this within the time cap.
– Score: Total time to complete work.
– Descending distances with 3 minutes of rest between each set should mean that we are pushing the pace as we move through this piece.
– Third interval should be as close to a sprint as we can get with the shortest distances.
MODIFICATION
1500M/1000M/500M ROW
– Reduce Distances
– 6:00/4:00/2:00 Time Caps
– 1200m/800m/400m Ski
– 3000m/2000m/1000m Bike
1200M/800M/400M RUN
– Reduce Distances
– 6:00/4:00/2:00 Time Caps
– 1200m/800m/400m Ski
– 3000m/2000m/1000m Bike
– 900m/600m/300m Air Run