CrossFit Evergreen – CrossFit

CFE INSPIRE

“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn

Motivation feels good.

It makes things feel… easy.

When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.

We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.

What will always be there however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.

What are 3 daily habits you consider to be “non-negotiables?” These can be related to anything between training, health, life, relationships, etc. For example, “each day, I complete my 10 minute mobility routine, eat vegetables at every meal, and put screens away 90 minutes before bedtime.” Regardless of feeling motivated or not, your day does not feel complete without these things. If you haven’t formed these habits yet, let’s think of 3 things we can start doing today to help keep you focused on the hard days.

Snatches (Weight)

Snatch Complex

8 Sets [Same Weight Across]:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Rest 1 Minute Between Sets.

– Athletes should complete each complex unbroken.

– Use the same weight across here.

– Aim to complete this complex at 75-80% of your 1RM power snatch.

– Score: Load Used Across

WARM UP

10 Empty Barbell Snatch Grip Deadlifts

8 Empty Barbell Overhead Squats

4 Empty Barbell Power Snatches

4 Empty Barbell Hang Squat Snatches

Build To Working Weight

MODIFICATIONS

POWER SNATCH

– Hang Power Snatch

– Dumbbell Power Snatch

– Power Clean

OVERHEAD SQUAT

– Dumbbell Overhead Squat

– Front Squat

SQUAT SNATCH

– Hang Squat Snatch

– Power Snatch

– Dumbbell Squat Snatch

– Squat Clean

Chipper Gone Bad (Calories)

“Chipper Gone Bad”

https://ctstorageprod.blob.core.windows.net/videos-coaching/dumbbell-push-press-cycling.mp4

AMRAP 18:
100 Wallballs
80 Single Dumbbell Snatches
60 Box Jump Overs (24”/20”)
40 Double Dumbbell Push Press
Max Calorie Row  

Wallballs-MRx: 14/12, Rx and Rx+: 20/14
Dumbbells-MRx: 30/15, Rx: 40/25, Rx+: 50/35

– Conditioning Category: Pacer

– Flow: Athletes will perform 100 wallballs, 80 dumbbell snatches, 60 box jump overs, and 40 dumbbell push presses. Once all that work is complete, athletes will accumulate as many calories as possible on the rower in the remaining time of the 18 minute window.

– Wallballs: Athletes should be able to complete sets of 7 or more. Reps should be completed in less than 6:00.

– Dumbbell Snatches: These should be performed as power snatches and athletes should switch arms every rep. Reps should be completed in less than 4:00.

– Box Jump Overs: Athletes are not required to stand fully on the box. You can step or jump off the box today. Reps should be completed in less than 3:00.

– Dumbbell Push Press: Perform with 2 dumbbells. Push jerks will not be allowed. Reps should be completed in less than 2:00.

– Score: Total calories completed. All other reps will not be counted toward your score. if you do not make it to the rower, your score is 0.    

Modifications
WALLBALLS
– Reduce Loading, Target, or Reps
– Single Dumbbell Thrusters
– 200 Air Squats

DUMBBELL SNATCHES
– Reduce Reps or Loading
– Sub Kettlebell Swings
– Sub Empty Barbell Hang Power Snatches

BOX JUMP OVERS
– Reduce Reps or Box Height
– Box Step-Overs
– 120 Dumbbell Jump Overs (Every Jump = 1 Rep)

DUMBBELL PUSH PRESSES
– Reduce Reps or Loading
– Sub Barbell
– Sub Burpees

MAX CALORIE ROW
– Cal Bike
– Cal Ski
– 10m Shuttle Runs
– Break the wallballs more than you think in order to set yourself up for success for the rest of the workout. If wallballs are you jam, start with bigger sets or 1 big set, then chip away at some smaller sets to catch the breath and prepare for the dumbbell snatches. If wallballs aren’t your favorite movement, quick small sets all the way through works great.

– Find a steady rhythm on the dumbbell snatches. Focus on your breathing over your speed here. If you need break along the way, just keep them as quick as possible.

– Let’s aim to just stay moving on the box jumps. No need to rush through these and this will be a great place to catch the breath a bit after the first 2 movements.

– Let’s aim for quick sets and quick rest on the dumbbell push presses. Rather than pausing in the front rack or overhead, let’s aim to cycle these on the faster side so we spend as little time under tension as possible. 2-4 sets works great here.

– Expect the first 30 seconds to 1 minute on the rower to be little on the slower side. Let’s aim to lean in and ease our foot on the gas pedal as we approach the finish.