CrossFit Evergreen – CrossFit
“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter
Whether we believe in talent or not is irrelevant.
Everyone, however, should believe in hard work.
When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.
Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.
The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.
Power Snatch
Power Snatch (15 min)
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
– On 3.7.22 we built to a heavy set of 10 (score linked).
– We can use our heavy 10 as a reference point for our heavy 5.
– Athletes must hold onto the bar for all 5 reps.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 5 and drop set weights.
Prep
– Hit at least 3 warmup sets of 2-3 reps before making first attempt at heavy 5.
Modifications
– Sub Single Dumbbell
Ring Dips (AMRAP – Reps)
Ring Muscle-ups
AMRAP 5:
3 Unbroken Strict Chest To Ring Pull-ups
3 Unbroken Strict Ring Dips
Ring Muscle-ups
AMRAP 5:
3 Unbroken Strict Chest To Ring Pull-ups
3 Unbroken Strict Ring Dips
– Working the push/pull stamina needed for ring muscle-ups.
– Sets must be completed unbroken. If you break, you must start that set over.
– Score: Enter rounds + reps.
Prep
On Rings:
10 Scap Retractions
5 Kip Swings
3 Strict Ring Pull-Ups
1 Strict Chest To Ring Pull-Up
Then…
6 Push-Ups
4 Ring Dip Negatives (3s Down)
2 Strict Ring Dips
Modifications
CHEST TO RING PULL-UPS
– Reduce Reps
– Strict Chest To Bar
– Ring Rows
– 6 Alternating Dumbbell Plank Rows
STRICT RING DIPS
– Reduce Reps
– Banded Strict Ring Dips
– Bench Dips
– Push-Ups
“Napalm” (Time)
“Napalm” (15-25 min)
2 Rounds For Time:
10 Jumping Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts
40 Wallballs
BB – MRx: 135/95, Rx: 185/115, Rx+: 225/155
WB – MRx: 14/10, Rx: 20/14
– Conditioning Category: Threshold
– Jumping Bar Muscle-Ups: Bar 1 inch above elbow when arms are extended overhead. Less than 2:00.
– Bar-Facing Burpees: 2 foot take off required. Less than 2:00.
– Deadlifts: Less than 2:00.
– Wallballs: Less than 2:00.
– Score: Total time.
– Smooth pace on the jumping bar muscle-ups. No need to rush here.
– Steady pace on the burpees. Try to stay moving through both rounds.
– Break the deads in a way that will allow for only short rest between sets. Some options are 18-12, 12-10-8, 8-8-7-7, 6’s, or 5’s.
– Similar to the deads, break the wallballs in a way that will allow for only short rest between sets. Some options are 25-15, 18-12-10, 10’s, or 5’s.
– The second round is the bulk of the workout, be really smart with your pacing and break up strategy in the first round in order to excel in the second.
Prep
1 Jumping Bar Muscle-up
2 Bar-Facing Burpees
3 Deadlifts
4 Wallballs
Modifications
JUMPING BAR MUSCLE-UPS
– Reduce Reps
– Pull-Ups
– 20 Alternating Dumbbell Plank Rows
BAR-FACING BURPEES
– Reduce Reps
– Bar-Lateral Burpees
– Regular Burpees
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target
– Sub Dumbbell Goblet Thrusters