CrossFit Evergreen – CrossFit
“Rome was not built in a day/” John Heywood
An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical; ,message is less about how great things take time. and more about the importance of laying the next brick.
We cam be consumed with the idea of making it; finishing Rome so to speak. And in doing so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.
The call to action is to lay the focus on that next brick: with every ounce of energy we have. Full mind, body and spirit in the present moment.
It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that it, you have your empire.
Warm-up
See Coach’s board
Box Back Squat (speed) (7 sets of 2)
Pick a box – just below parallel.
Rest on box for 1 s.
– about 15 minutes:
All % based on 1 RM back squat
sets 1 -2 60%
sets 3 – 4 65%
sets 5-7 70%
– lighter loads don’t mean less progress.
– this is a deload week and the focus is on speed.
– aim is to build explosiveness coming out of the squat.
From the Top (Time)
1 Round:
– 30 power snatches
– 30 Overhead Squats
– 30 Squat Snatches
MRx: 75/55; Rx: 115/85; Rx+: 135/95
– we hear a lot of comments about this movements,” it hurts my wrists” or ‘I have to use a narrower grip because of the pain”etc, etc…
– THE ANSWER IS WRIST WRAPS! Get them, they work and you get the full benefit of the lift using them. OF COURSE, the other answer is to go lighter and work the technique (and get the wraps)!
– choose a load that allows you to snatch for 10+ unbroken when fresh.