CrossFit Evergreen – CrossFit
CFE INSPIRE
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
Power Snatch (Power Snatch
On the 2:00 x 6 Sets:
Set 1: 1 Power Snatch @ 90% 1RM
Set 2: 6 Power Snatch @ 70% 1RM
Set 3: 1 Power Snatch @ 92% 1RM
Set 4: 6 Power Snatch @ 75% 1RM
Set 5: 1 Power Snatch @ 94% 1RM
Set 6: 6 Power Snatch @ 80% 1RM)
– The sets of 6 should be performed touch and go.
– Athletes should use 1 barbell and switch out the weights as needed.
– Score: Enter weightused for each set in your notes. Score your heaviest set of 6 @ 80%.
Spin Class (Time)
“Spin Class” QFA
5 Rounds For Time:
60 Double Unders
400 Meter Run ( 1 KM Bike )
20 Dumbbell Snatches MRx: 30/15, Rx: 40/25, Rx+: 50/35
Rest 2 Minutes Between Rounds.
– Conditioning Category: High Threshold. Athletes should aim to move at their highest maximal sustainable pace throughout.
– Double Unders: Reps should be completed in less than 1:00 each round.
– Run: The run should be completed in 2:15 or less each round.
– Dumbbell Snatches: Perform snatches with 1 dumbbell and switch hands every rep. These should be power snatches. Reps should take less than 1:00 to complete each round.
– Score: Time it takes to complete the workout including rest.
– With 2 minutes of rest between rounds we can aim to push the pace each round.
– Aim for 1-2 sets on the double unders. Keep the shoulders as relaxed as possible and keep each jump as low as possible to save energy.
– Let’s push the pace on the runs here. Anything under 1:50 per 400m is a great place to be here as long as you can get right to work on the dumbbell when you get in from the run.
– Find a steady pace on the dumbbell snatches. Using a muscle snatch and switch hands on the way down will help increase cycle time.
– Be sure to look at the clock after each round and make sure you know when you’ll need to start the next round.
Modifications
DOUBLE UNDERS
– Reduce Reps
– 1:00 of Practice
– 90 Single Unders
– 60 Plate Hops
– 1:00 Effort On Any Machine
400 METER RUN
– Reduce Distance
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
DUMBBELL SNATCHES
– Reduce Reps/Loading
– Kettlebell Swings
– Barbell Snatches (Light)