CrossFit – Fri, Feb 23

CrossFit Evergreen – CrossFit

CFE INSPIRE

DISTRACTION.

Anyone can form the goal to hold a perfect handstand. In fact, many do. Have you ever wondered why only a small percentage of people who want to hold a perfect handstand actually do it? The answer is simple and you’ve likely seen it a million times: people get distracted along the way to their goal. LISTEN TO THE FOLLOWING DISTRACTIONS THAT THE MIND SEDUCES US WITH AND SEE IF YOU CAN RELATE:

“This is a lot harder than I expected.”

“This is going to take a long time.”

“I’m no good at this.”

“I’ll never get good at this.”

And often times, sadly, we quit. Then we move on to the next trendy thing, fitness oriented or otherwise, only to spend a day or two practicing and quit just like all the others before it. Does this sound familiar? It should because it happens to all of us. UNTIL WE LEARN HOW TO OVERCOME DISTRACTION…

Think of the mind as a platform that has different centers; joy, sadness, creativity, motivation, logic, anger, depression, love, fear, excitement, and so on. ‍ THINK OF CONCENTRATING AS YOUR ABILITY TO DIRECT YOUR AWARENESS TO THE THOUGHTS, FEELINGS,AND RESULTS YOU WANT TO HAVE.

If you aren’t concentrating on what you want to feel, or the result you want, you are subjected to the random feelings and actions of others.

If we concentrate unwavering on how we want to feel, what we want to do, or who we want to be, nothing will be able to distract or deter us from feeling, doing, or being, the way we want.

Can you concentrate on running today no matter what inconveniences present themselves? Of course you can. Can you concentrate on making the healthy nutrition choice amidst temptation and situational pressure? Of course you can.

KEEP CHOOSING YOU

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: 1 Snatch @ 85%
Set 7: 8 Snatches @ 85%

Rest 1 Min. Between Sets)

– Use one bar & change the weights yourself.

– Reps do not need to be touch and go but should not take more than 5-10 seconds between each rep.

– Score: load used at 85% for 8 Snatches.

MODIFICATION

– Power Snatch + Overhead Squat

– Overhead Squats

– Single Dumbbell Squat Snatch

– Single Dumbbell Overhead Squat

– Single Dumbbell Power Snatch

Bounce Back (2 Rounds for reps)

“Bounce Back”

AMRAP 4:

5 Power Snatches

30 Double Unders

Rest 2:00

AMRAP 4:

10 Deadlifts

30 Double Unders

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

– Overview: When we see two short AMRAPS with a little bit of rest sandwiched in the middle, we should expect that we’re moving at max effort for the duration of the work intervals. 4 minutes may look unassuming at a glance, but they should be uncomfortable from start to finish, especially since the difficulty decreases in the second round.

– Power Snatches: Moderate weight on the barbell that allows for fast singles.

– Double Unders: About :30 of work or less.

– Deadlifts: 1-2 sets, bar is same weight as power snatch in first AMRAP.

– Goal here is to complete the same number of rounds within each AMRAP.

– Score: Total reps for each AMRAP.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– Plate Hops

– 30 Reps of Singles & Doubles (Mix of Both)

– :30 On Any Machine

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift
– Same barbell should be used for both movements, snatches are meant to be steady singles and deadlift is meant to be light and completed in 1-2 sets.

– Athletes may consider singles for the power snatches and switch grip on the deadlift in order to manage grip fatigue.

Midline Accessory (Time)

Midline

2 Sets:

Max Parallel GHD Sit-up Hold, 25 / 15 lb

Max Plank Hold On Elbows

Max Hip Extension Hold, 25 / 15 lb

• Rest 30 Seconds Between Each Movement & Between The Two Sets

– Overview: Work through these sets with focus and intention on a well-braced, neutral spine. Accumulating more time in a bad position is not beneficial. It is okay to fight through degrading positions, but once you lose proper tension and neutrality, call it. It is not worth risking injury.

– Score: Total Time

MODIFICATION

GHD SIT-UP HOLD

– Unweighted

– Hold Above Parallel

– Hollow Rock Hold

– L-Sit Hold

– Dead Bug Hold

PLANK HOLD

– Plank Hold on Hands (Straight Arms)

– Hollow Rock Hold

– L-Sit Hold

HIP EXTENSION HOLD

– Unweighted

– Banded Good Morning Hold

– Glute Bridge Hold