CrossFit Evergreen – CrossFit

CFE INSPIRE

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows: “Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

Squat Snatch (Squat Snatch

4 Sets of 3 @ 75-80%
)

– Stay within the percentage range given.

– Snatches should be performed as singles and not touch and go reps.

– Athletes can rest up to 20 seconds between reps.

– Score: Enter heaviest set.

Prep

– 3 x 5 Snatch High Hang Pull

– 3 warmup reps to 75-80%

I Love This Bar (AMRAP – Reps)

“I Love This Bar”

https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-singles.mp4

AMRAP 7:
Max Power Snatches – MRx: 95/65, Rx: 105/75, Rx+: 115/85

On the Minute:
7 Toes to Bar

Rest 4 Minutes

AMRAP 7:
Max Bar-Facing Burpees

On the Minute:
7 Push Presses – MRx: 95/65, Rx: 105/75, Rx+: 115/85

– Conditioning Category: Sprinty Threshold

– Note: Athletes should begin both AMRAP’s with the “on the minute movement.” In the first AMRAP, start on the toes to bar. In the second AMRAP, start on the push press. 

– Power Snatches: Loading should not exceed 70% of your 1RM power snatch. Athletes should be able to get 3 reps or more each round. 

– Toes to Bar: Reps should ideally be completed unbroken. If needed, 1 quick break is okay but reps should not take longer than 25 seconds.  

– Push Press: Reps should be completed unbroken each minute and take less than 25 seconds. Barbell should be taken from the floor.

– Burpees: Athletes should be able to complete 5 or more reps each minute. 

– Score: 2 scores. Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.

– Aim for steady singles on the power snatches.

– Try to hold onto the bar for the toes to bar each minute.

– Settle into a steady pace on the burpees.

– Try to hold onto the bar for the push presses.

Prep
4 Power Snatches
4 Toes to Bar
4 Bar-Facing Burpees
4 Push Presses

Modifications
POWER SNATCHES
– Reduce Load
– Single Dumbbell Power Snatches
– Kettlebell Swings

TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups

BAR-FACING BURPEES
– Lateral Barbell Burpees
– Regular Burpees

PUSH PRESSES
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses

Keep Building-Accessory (AMRAP – Reps)

3 Rounds for Reps
Min. 1 HSPU’s Max Reps
Min. 2 Strict Pull Ups

HSPU can be strict, kipping, for RX.
HSHold, feet on box or Dumbbell Press for scale.
PULL UPS are Strict for RX. Or work on your negatives from a box or jumping for scaled.