CrossFit Evergreen – CrossFit
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing.
The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.
How we act inside that moment is the reality of our character.
Overhead Squat x 5 (5 Rounds for weight)
Overhead Squat
For Total Load:
5 Sets of 4
– Barbell can be taken from a rack.
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-warmup.mp4
With An Empty Barbell:
10 Overhead Squats
Loading Up:
– Perform at least 3 warmup sets before your first working set.
Modifications
– Sub Dumbbell
– Back Squat
“Starting Over” (AMRAP – Rounds and Reps)
“Starting Over”
AMRAP 15:
15 Overhead Squats
30 Dumbbell Hang Power Snatches*
60 Double Unders
BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65
DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35
*1 Dumbbell (Switch Arms Every 5 Reps)
*Score: Rounds + Reps
– Conditioning Category: Threshold
– Overhead Squats: Loading should not exceed 50% of 1RM overhead squat. Barbell taken from floor. Reps completed in 1:30 or less each round.
– Hang Power Snatches: Athletes should not need more than 1 break each round. This is 30 reps total. Reps completed in 1:30 or less each round.
– Double Unders: Reps completed in 1:30 or less each round.
– Aim for 1-2 sets on the overhead squats. Using a narrow grip (if you have the mobility) can help in managing shoulder fatigue and is a little nicer on the wrists.
– Aim to 1-2 sets on the dumbbell. This is a good place to catch your breath.
– Relax the shoulders as much as possible on the double unders to prep for the overhead squats that follow each round. A lower jump can can also help you recover here.
Prep
6 Overhead Squats
6 Dumbbell Hang Power Snatches (3 Each Arm)
12 Double Unders
Modifications
OVERHEAD SQUATS
– Reduce Loading
– Sub Single Dumbbell
DUMBBELL HANG POWER SNATCHES
– Reduce Loading
– Sub Empty Barbell
– Kettlebell Swings
DOUBLE UNDERS
– Reduce Reps
– 90s Time Cap
– 90 Single Unders