CrossFit Evergreen – CrossFit
CFE INSPIRE
Arnold Zwicky, a linguistics professor at Stanford University in the US, coined the term “frequency illusion” in 2005. The idea was that we become more aware of things when we learn about them for the first time and that that can cause us to think that they are happening more often than they are in reality .
Let’s keep our frequency on the positives and less emphasis on the negative.
Power Snatch (Power Snatch
Heavy Set of 20
*Aim For ~50-55% 1RM
)
– Athletes should only do one attempt at the full 20 rep set.
– Reps should be completed touch and go.
– Can pause with bar overhead or at the hips, but bar cannot rest on the floor.
– Athletes should only build if they feel they are moving well.
– Score: Weight used for 20 rep set.
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…
10 Power Snatches
Build To 20 Rep Set Weight
<3/H8 (AMRAP - Reps)
“<3/H8"
AMRAP 8:
2 Rounds:
20 Overhead Squats
1000 M Bike
Directly Into…
Max Power Snatches
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
– Overview: Today’s piece is a bit of a lung burner! Athletes want to try and hold on to unbroken or 2 sets on the overhead squats and a 2 minute or less pace on each run in order to maximize time at the barbell to accumulate snatch reps.
– Run: 2 minutes or less.
– Overhead squats: 90 seconds or less.
– Snatches: Weight you can move for fast singles or in small sets.
– Barbell weight should be chosen based on completing the overhead squats in 1-2 sets.
– The weight will be the same for the snatches as the overhead squats.
– Athletes should have at least 1 minute for power snatches at the end.
– Score: Total snatch reps completed.
– When you get back to the barbell for snatches, try to immediately pick up the bar and find a sustainable pace of singles or cycled sets so that you can minimize rest and maximize reps through the end of the clock.
– Smooth is fast on the sets of overhead squats, maintaining control of the barbell while trying to move quickly is key.
MODIFICATION
OVERHEAD SQUATS
– Reduce Loading
– Sub Single Dumbbell
– Front Squats
– 30 Air Squats
400M RUN
– Reduce Distance
– 2:00 Time Cap
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
POWER SNATCHES
– Reduce Loading
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
Wall Walks (Time)
Wall Walks
https://ctstorageprod.blob.core.windows.net/videos-coaching/wall-walk-kick-up.mp4
For Time [Until 20 Reps]:
1 Minute Wall Walks
1 Minute Rest
– Athletes will work in intervals of 1:00 on, 1:00 off.
– Athletes should be able to complete 3- 5 reps during each interval.
– Score: Total time it takes to complete 20 wall walks including rest.
MODIFICATION
– Reduce Reps
– Scaled Wall Walks (Hands Stay, Feet Walk Up Wall)
– 40 Hand-Release Push-Ups
– 40 Double Dumbbell Strict Presses