CrossFit Evergreen – CrossFit
CFE INSPIRE
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.
Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.
It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.
We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.
Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?
Squat Snatch (Squat Snatch
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 76%
Set 2: 1 Rep @ 81%
Set 3: 1 Rep @ 86%
Set 4: 2 Reps @ 76%
Set 5: 1 Rep @ 81%
Set 6: 1 Rep @ 86%
*All Percentages Based Off 1RM Squat Snatch
)
– For sets 1 &4 complete 2 squat snatches. Athletes do not need to hold onto the bar for both reps.
– For sets 2, 3, 5, &6, complete 1 squat snatch.
– Athletes should stick to given percentages even if they feel they could go heavier. We will build on this in the coming weeks.
– Score: Enter weight for 1 Rep at 86%
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 Squat Snatches
With A Light Weight:
3 Squat Snatches
With A Moderate Weight:
2 Squat Snatches
…Make more jumps if needed until you reach your starting weight.
Amanda, Please! (3 Rounds for reps)
“Amanda, Please!”
AMRAP 4:
Buy-In: 9 Ring Muscle-ups
9 Power Snatches MRx: 65/45, Rx: 75/55, Rx+: 95/65
9 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 7 Ring Muscle-ups
7 Overhead Squats MRx: 75/45, Rx: 95/65, Rx+: 115/85
7 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 5 Ring Muscle-ups
5 Squat Snatches MRx: 95/55, Rx: 115/75, Rx+: 135/95
5 Bar-Facing Burpees
– Conditioning Category: Threshold. Athletes will hold their maximal sustainable pace throughout each interval.
– RMU: Completed in 2:00 or less each AMRAP.
– Barbell: Loading of each barbell should not exceed 65% of 1RM of each movement and reps should be completed in 1:00 or less.
– Bar-Facing Burpees: Completed in less than 1:00 each AMRAP.
– Note: Only complete 1 set of RMU each AMRAP. In the remaining time, complete as many rounds and reps of the barbell movement and burpees as you can.
– Score: Enter reps completed each AMRAP (not including RMU). (1st AMRAP = 18 reps per round, 2nd AMRAP = 14 reps per round, 3rd AMRAP = 10 reps per round)
– For the power snatches and overhead squats, let’s aim to hold on for unbroken sets.
– Let’s use the burpees as a pacer. We can move at a speed that allows us to stick to our plan on the barbell.
Modifications
RING MUSCLE-UPS
– Reduce Reps
– Strict Banded
– Jumping
– Bar Muscle-Ups
– Burpee + Chest To Bar
POWER SNATCH
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
OVERHEAD SQUAT
– Reduce Reps
– Reduce Loading
– Sub Dumbbell(s)
SQUAT SNATCH
– Reduce Reps
– Reduce Loading
– Sub Dumbbell
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees