CrossFit Evergreen – CrossFit
CFE INSPIRE
“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 can become consumed with the idea of making it… finishing “Rome.” And in 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 is, you have your empire.
What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.
Pausing Snatch Balance (Checkmark)
Pausing Snatch Balance (6 Min. Of Work)
https://ctstorageprod.blob.core.windows.net/videos-movements/pausing-snatch-balance.mp4
3 Sets of 3 @ Light Weights
*3 Second Bottom Pause Each Rep
– These reps are for quality. Barbell can be taken from a rack or from the floor.
– The snatch balance develops strength in the receiving position for the snatch. Athletes get to work on speed, timing, proper footwork and precision here as well.
– Focus on fast hip extension before dropping into the squat as well as fast elbows to lockout the bar overhead.
– Score: Mark completed. This is for quality, not load.
Power Snatch (Block Power Snatch (12 Min. Of Work)
5 Sets of 3 @ 75-80% of 1RM Power Snatch
*Bar Starts @ Knee Level
)
– The block power snatch is a power snatch where the bar begins resting on blocks instead of the floor.
– Using blocks forces athletes to accelerate the bar more rapidly since the distance of the pull is shortened and because the bar begins at a dead stop.
YOU CAN ALSO START FROM THE HANG POSITION FOR THIS LIFT AS WELL.
– Rest as needed between sets.
– Score: Enter heaviest lift.
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
– Conditioning Category: High Threshold
– Snatches: Can be power or squat. Loading should not exceed 70% of your 1RM snatch. Reps should be completed in less than 30 seconds.
– Bar-Facing Burpees: Athletes must jump over the bar but a two foot take off is not required. Reps should be completed in less than 30 seconds.
– Score: Total time.
*THIS IS A “GIRL” WOD. DO 70% OF YOU 1RM!
– The most common strategy on this workout is to go power snatch quick singles on the barbell and to settle into a steady, consistent pace on the burpees.
– If you have the capacity to hold onto the barbell for touch and go sets, pace the burpees in a way that will allow you to hold onto the barbell for as many rounds as possible.
– If you are confident about your burpee capacity, but not so confident in the barbell, let’s lean into that by pushing the burpees a bit and slowing down the snatches a bit.
– Whatever strategy you go with, there will still be 20 transitions in this workout. Let’s focus on just getting the next movement started as soon as possible.
Prep
3 Light Snatches
3 Bar-Facing Burpees
3 Workout Weight Snatches
3 Bar-Facing Burpees
Modifications
SNATCHES
– Reduce Loading/Reps
– Sub Single Dumbbell
– Kettlebell Swings
BAR-FACING BURPEES
– Reduce Reps
– Burpee Bar Step-Overs
– Regular Burpees