CrossFit Evergreen – CrossFit
CFE INSPIRE
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Are we trying to do too much?
We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.
To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to *not* do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.
Squat Snatch For Time (Time)
Squat Snatch
6 Sets For Time:
5 Unbroken Squat Snatches @ 55%
Rest 2 Minutes
For Time:
15 Squat Snatches @ 55%
– For the first part of this workout, athletes will complete mandatory touch and go sets of 5. Every break on part 1 will result in a 30 second penalty (add 30s to your score).
– For the second portion, athletes can complete the 15 reps however they would like.
– Score: Part 1 Time + Part 2 Time (Don’t Score Rest)
Warm Up
10 Empty Barbell Snatch Grip Deadlifts
8 Empty Barbell Overhead Squats
6 Empty Barbell Hang Power Snatches
4 Empty Barbell Hang Squat Snatches
2 Squat Snatches
*Load up to 55%
Modifications
– Reduce Percentage
– Overhead Squats
– Power Snatches
– Single Dumbbell Squat Snatch
– Single Dumbbell Overhead Squat
– Single Dumbbell Power Snatch
Control-V (Time)
“Control-V”
For Time:
30 Overhead Squats Mrx: 55/25, Rx: 75/45, Rx+: 95/65
150 Double Unders
50/40 Calorie Row
Rest 2 Minutes
50/40 Calorie Row
150 Double Unders
30 Overhead Squats
Time Cap: 18 Minutes
– Overview: Athletes will complete a sprint chipper of 30 light overhead squats, 150 double unders, and 50/40 calories on the rower. They will then rest 2 minutes before completing the same movements again, just in the opposite order. Can you complete the second part of the workout as fast as the first?
– Overhead Squats: Loading should not exceed 60% of your 1RM overhead squat. Reps should be completed in 2:00 or less.
– Double Unders: Reps should be completed in 2:30 or less.
– Row: Should be completed in 3:00 or less.
– Score: Total time it takes to complete the workout including rest.
– Let’s shoot for big sets on the barbell. 1-3 sets is a great place to be.
– If we have the capacity to go unbroken on the double unders, let’s try to hold on. If a quick break or 2 will allow us to push the rower/overhead squats, let’s take those breaks and shake out the arms.
– On the first row, let’s aim to ramp up our speed every 10 calories. On the second row, let’s have a strong start, then back off our pace for the last few calories to prepare for the double unders.
Modifications
OVERHEAD SQUATS
– Reduce Loading
– Reduce Reps
– Single Dumbbell Overhead Squats
– Front Squats
– Air Squats
DOUBLE UNDERS
– Reduce Reps
– 2:30 Time Cap
– 1.5x Single Unders
– Plate Hops
– 2:00 Effort On Any Machine
50/40 CALORIE ROW
– Reduce Cals
– 3:00 Time Cap
– 50/40 Cal Bike Erg
– 40/32 Cal Assault or Echo Bike
– 40/32 Cal Ski
– 40/32 Cal Air Runner
– 600m Run