CrossFit Evergreen – CrossFit
CFE INSPIRE
You can control any situation if you first control yourself . Most people consider life a battle, but it is not a battle, it is a game. Man must prepare for the thing he has asked for, when there isn’t the slightest sign of it in sight. Man can only receive what he sees himself receiving.
Snatch (Snatch
Set 1: 3 Snatches @ 50%
Set 2: 2 Snatches @ 60%
Set 3: 2 Snatches @ 70%
Set 4: 1 Snatch @ 75%
Set 5: 1 Snatch @ 80%
Set 6: 12 Snatches @ 80%
Rest 1 Minute btwn sets)
– Use one bar & change the weights yourself.
– Reps can be performed as squat snatches or power snatches.
– Reps do not need to be touch and go but athletes should not take more than 5-10 seconds between each rep.
– Score: Weight used for 12 snatches. Or record weight and how many snatches completed.
WARM UP
5 Empty Barbell Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Empty Barbell Overhead Squats
3 Empty Barbell High Hang Power Snatches
3 Empty Barbell High Hang Squat Snatches
3 Power Snatches
3 Squat Snatches
3 Snatches @ A Light Weight.
Build to 50%.
MODIFICATION
– Power Snatch + Overhead Squat
– Overhead Squats
– Single Dumbbell Squat Snatch
– Single Dumbbell Overhead Squat
– Single Dumbbell Power Snatch
Wild Thing (Time)
“Wild Thing”
For Time:
4,000/3,600 Meter Bike Erg
2,000/1,800 Meter Row
100 Dumbbell Snatches MRx:30/15, Rx:40/25, Rx+:50/35
Performed As Intervals:
2 Minute Work
1 Minute Rest
38 Minute Time Cap
– Overview: Interval style piece, which means we’re looking for good, hard pushes during work periods, and slowing down our breathing as best we can during the short rest.
– Bike Erg: Minimum of 1000/900 meter per 2:00 interval.
– Row: 500/450 meter row per 2:00 interval.
– Dumbbell Snatches: At least 20 snatches during each 2:00 interval.
– Time cap allows for 13 total intervals.
– Score: Total time to complete work.
– Athletes will need to find a happy medium between pushing hard and keeping breathing manageable.
– Focus on a fully extended leg drive before pulling with your arms on the Rower. Being as efficient as possible on the rower will help to save our grip and pull to move quickly on the alternating dumbbell snatches.
MODIFICATION
4000M BIKE
– Reduce Distance
– 8:00 Time Cap (4 Intervals)
– 2000m Row
– 1600m Ski
– 1600m Run
– 1200m Air Run
2000M ROW
– Reduce Distance
– 8:00 Time Cap (4 Intervals)
– 1600m Ski
– 4000m Bike
– 1600m Run
– 1200m Air Run
DUMBBELL SNATCH
– Reduce Loading
– Reduce Reps
– Hang Dumbbell Power Snatches
– Kettlebell Swings
– Empty Barbell Hang Power Snatches