CrossFit Evergreen – CrossFit

“Perfection can be spelled with the word paralysis.” – Churchill

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

Now this survival mechanism is amazing for avoiding actual real-life dangers. But the healthy ones… it can also prevent if we aren’t mindful.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And put them where they belong, because it’s time to get to work.

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“Weapon of Choice” (Time)

For Time:

30 Power Snatches

2,000 Meter Row

100 Wallballs

BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95

WB-MRx: 14/10, Rx: 20/14

[Partition However You’d Like]
CONDITIONING CATEGORY: Threshold

POWER SNATCHES: Singles or sets. Less than 5:00 total.

ROW: 2:20 pace or faster. Less than 10:00 total.

WALLBALLS: Sets of 5 or more. Less than 6:00 total.

NOTES: This workout can be broken up and completed in any order.

SCORE: Time.

Some Potential Strategies…

*1000m Row

5 Rounds:

10 Wallballs

3 Power Snatches

1000m Row

5 Rounds:

10 Wallballs

3 Power Snatches

*2 Rounds:

15 Power Snatches

1,000m Row

50 Wallballs

*5 Rounds:

6 Power Snatches

400m Row

20 Wallballs

*10 Rounds:

3 Power Snatches

200m Row

10 Wallballs

MODIFICATIONS

POWER SNATCHES

– Reduce Load

– Reduce Reps

– Sub Dumbbell(s)

2,000M ROW

– Reduce Distance

– 4,000m Bike

– 1,600m Run or Ski

– 1,200m Air Run

WALLBALLS

– Reduce Reps

– Reduce Load

– Single Dumbbell Thrusters (DB Across Chest)

– Empty Barbell Thrusters

Skill

4 Sets For Quality:

40 Double Unders

2 Minute Machine of Choice

10 Single Dumbbell Overhead Squats

*Alternate Arms Every Set (2 Sets Each Arm)

INTENTION: Get some good quality skill work in. Athlete’s choice on overhead squat loading.

SCORE: Mark Completed.

Modificatins

DOUBLE UNDERS

– 1:00 Practice

– 1.5x Single Unders

– 40 Line Hops

DUMBBELL OVERHEAD SQUATS

– Reduce Reps

– Barbell Overhead Squats

– Single Dumbbell Front Squats