CrossFit Evergreen – CrossFit
Warm-up
See Coach’s board
Squat snatch barbell cycling (Time)
Stimulus
All percentages based on 1RM Snatch:
5 Squat Snatches (60%), of 1RM Snatch Rest 1:00
5 Squat Snatches (65%), of 1RM Snatch Rest 1:00
5 Squat Snatches (70%), of 1RM Snatch Rest 1:00
5 Squat Snatches (75%), of 1RM Snatch Rest 1:00
5 Squat Snatches (80%) of 1RM Snatch
– Building stamina through 25 total squat snatches.
– Score is total time, to include the mandatory rest between weights.
– Reps do not need to be unbroken, which may look like sets in the early front set(s), and steady singles in the back.
– Focus is physical, but also mental. We need to know ourselves and how to manage our reps on a smart level to find our best time.
Double Check (Time)
“Double Check”
On the 4:00 x 5 Rounds:
40 Heavy Rope Double-Unders
20/15 Calorie Row
10 Front Squats MRx: 115/85; Rx: 155/105; Rx+: 205 / 145 lbs
Stimulus
– From the floor
– Threshold
– Moderate load on the front squat barbell. 21+ reps unbroken when fresh.
– Score is our total time, but remember we should be placing our focus on consistency across all five rounds.
– Aim is to be working for the range of 2:00-2:45 across all rounds, affording us (at a minimum) over a minute of rest.