CrossFit Evergreen – CrossFit
CFE INSPIRE
“You make a living with what you get. You make a life with what you give.” – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
Power Snatch (Power Snatch
Set 1: 8 Power Snatches @ 64%
Set 2: 6 Power Snatches @ 70%
Set 3: 4 Power Snatches @ 79%
Set 4: 8 Power Snatches @ 64%
Set 5: 6 Power Snatches @ 73%
Set 6: 4 Power Snatches @ 82%
Rest 1 Min. Between Sets)
– Sets should be performed touch and go.
– Weights will climb up, come down, climb back up, come back down, then climb up one more time.
– Score: Enter weight used for set 6, 4 Reps @82%.
Warm Up
With An Empty Barbell:
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatches
5 Snatch Grip Push Jerks (From Back Rack)
5 Power Snatches
With A Light Weight…
5 Power Snatches
With A Moderate Weight…
3 Power Snatches
Keep making weight jumps if needed until you reach 64%.
Modifications
– Reduce Percentage
– Sub Dumbbell(s)
Turkey Club (Time)
“Turkey Club”
5 Rounds:
10 Power Snatches
10 Bar-Facing Burpees
800 Meter Run
5 Rounds:
10 Toes to Bar
10 Bar-Facing Burpees
BB- MRx: 75/45, Rx: 95/65, Rx+: 115/85
Time Cap: 20 Minutes
– Overview: Athletes will complete 5 rounds of power snatches & bar-facing burpees, followed immediately by an 800m run. When athletes are finished with the run, they will then complete 5 rounds of toes to bar & bar-facing burpees. Athletes should aim to move through this workout at their threshold pace.
– Power Snatches: Less than 1:00 to complete each round.
– Bar-Facing Burpees: Less than 1:00 to complete each round. A 2 foot take off is not required but athletes should JUMP over the bar.
– Run: Less than 5:00 to complete.
– Toes To Bar: Less than 1:00 to complete each round.
– Score: Total Time
– In the first part of this workout, let’s push for big sets on the barbell (1-2 sets). We can use the burpees as a pacer.
– In the last part of the workout, let’s push for big sets of toes to bar (1-2 sets). We can, again, use the burpees as a pacer.
– The middle 800m pace should be something that is going to allow you to come in and attack the toes to bar.
Modifications
POWER SNATCHES
– Reduce Loading
– Reduce Reps
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
BAR-FACING BURPEES
– Reduce Reps
– Bar Lateral Burpees
– Bar-Facing Burpees (Step Over Bar)
– Regular Burpees
– Box Jumps (Step-Down)
800 METER RUN
– Reduce Distance
– 1,000m Row
– 800m Ski
– 2,000m Bike
– 600m Air Run
– 40 Shuttle Runs (25ft. Out + 25ft. Back)
TOES TO BAR
– Reduce Reps
– Toes To As High As Possible
– Knees To Chest
– Sit-Ups