CrossFit – Wed, Dec 14

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Don’t look for the third thing.” – Marcus Aurelius

Marcus Aurelius breaks down a good deed into two positive results:

1. You did good, and,

2. You helped another.

The first positive result is that *you* did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped *another*. Whether big or small, you’ve benefited another human being today.

There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.

When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.

Snatch Complex x 4 (Weight)

Snatch Complex

For Max Load:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch

– Athletes should hold onto the bar until all 3 movements have been completed.

– Athletes can take an unlimited number of attempts for their heavy, however, athletes should stop after 3 failed attempts.

– Score: Heaviest lift
Warm Up

With An Empty Barbell:

5 Good Mornings

5 Back Rack Snatch Grip Strict Presses

5 Overhead Squats

5 Snatch Grip Stiff Legged Deadlifts

5 Muscle Snatches

5 Power Snatches

5 Hang Squat Snatches

With A Light Weight:

1 Hang Power Snatch

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

With A Moderate Weight:

1 Hang Power Snatch

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

…Make as many jumps as needed until you reach your heavy complex.

The Syd Special (2 Rounds for time)

“The Syd Special”

[On the 0:00]
12-9-6:
Power Snatch MRx: 75/45, Rx: 95/65, Rx+: 115/85
Bar Muscle-ups

[On the 10:00]
21-15-9:
Power Snatch MRx: 55/35, Rx: 65/45, Rx+: 75/55
Chest to Bar Pull-ups

– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Power Snatch (Part 1): Loading should not exceed 70% of your 1RM power snatch. We’re looking for small sets or quick singles.

– Bar Muscle-Ups: Athletes should be able to complete sets of 3 or more within the workout.

– Power Snatch (Part 2): Loading should not exceed 50% of your 1RM snatch. We’re looking for big sets.

– Chest To Bar: Athletes should be able to complete sets of 5 or more within the workout.

– Score: Total time it takes to complete each part of the workout. Overall score will be the sum total of both parts.
– In part 1, break up the barbell a good bit so that we can power through the bar muscle-ups. Holding onto the barbell for big sets will impact our grip and our lungs for the bar muscle-ups.

– In part 2, let’s hold onto the barbell and break up the chest to bar. Our breaks on the chest to bar are likely going to be much faster than our breaks on the barbell.

– Be mindful of your transitions. We can lose a lot of time between movements if we aren’t intentional.

Modifications

POWER SNATCH

– Reduce Loading

– Sub Dumbbell(s)

– Kettlebell Swings

BAR MUSCLE-UPS

– Reduce Reps

– Banded

– Jumping

– Chest To Bar Pull-Ups

– Pull-Ups

– Alternating Dumbbell Plank Rows

CHEST TO BAR

– Reduce Reps

– Banded

– Pull-Ups

– Alternating Dumbbell Plank Rows