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Components
Snatch Pull Complex
Bench Press
"Crew Neck"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
04/20/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:00 PM CrossFit
4:00PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (17/14)
Workout
04/20/2021
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt The term “wishful thinking” is a bit of a broken statement. It’s the creation of an elaborate vision, a goal or something we want to reach… but without a plan. What Eleanor Roosevelt suggests in her quote is to stop day-dreaming, and bring those goals into reality through action steps. And if we can do that, we quickly remind ourselves that we are literally problem-solving-machines. Things kick into gear, and we surprise ourselves. We’ll say things like, “well, that wasn’t so bad” or “that was actually easier than I thought!” Ever have a hard time starting to clean the house? The trick everyone knows... is to just start. To take that actual first step, and create momentum. Let’s reinforce this in our minds: We weren’t made to wish. We were made to act.
Warm-up
See Coaches Board
Snatch Pull Complex (Weight)
Snatch Pull Complex (10 Min.)
5 Sets:
1 Snatch Grip Tempo Deadlift (4 up, 4s down)
1 Snatch Grip Deadlift
1 Snatch Pull
Stimulus
- Aiming to build some strength in our snatch pull over the course of this cycle.
- Let's try to keep the hands on the bar for all reps, however, resetting the hips before each lift is okay. We want to move really well so if a break is necessary, we'll take it.
- Record all 5 sets with your overall score being your heaviest lift of the day.
All percentages based on 1RM Snatch:
Set 1 - 85% of 1RM Snatch
Set 2 - 90% of 1RM Snatch
Set 3 - 95% of 1RM Snatch
Set 4 - 100% of 1RM Snatch
Set 5 - 105% of 1RM Snatch
Bench Press (Weight)
Bench Press (12 Min.)
5-Rep Max
Stimulus
- Aiming to find a baseline in which we will build upon throughout this cycle.
- A good place to shoot for is roughly 80% of your current 1RM bench.
- Record your heaviest successful set of 5 reps.
"Crew Neck" (Time)
For Time:
27-21-15-9
Chest To Bar Pull-Ups
Push Jerks
Calorie Row
MRx: 95/65
Rx: 115/85
Rx+: 135/105
Stimulus
- Conditioning Category: Threshold
- If we cannot yet complete 15+ chest to bar unbroken, let's reduce the reps slightly to either 18-15-12-9 or 15-12-9-6 or modify the movement.
- The weight on the barbell should be a moderate weight and something we feel confident we could cycle 15+ push jerks unbroken when fresh.
Strategy
THE BIG TAKEAWAYS
1. Big focus is big sets on the barbell. Shooting for no more than 3 sets on any round.
2. Break the chest to bar early and often. It takes little to no time to hop down and shake it out in comparison to how long it will take to drop the barbell and pick it back up an extra time.
3. Steady pace on the row. Focus on keeping the shoulders down and away from the ears and keeping the grip relaxed. Let the legs do most of the work and let the arms just follow through at the end of each stroke.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 20, 2021
Male Clients
1
Jon
LeDuc
6:00 AM CrossFit
225 lbs
2
Bryan
Dunbar
6:00 AM CrossFit
205 lbs
3
Cameron
Shepherd
8:30 AM Crossfit
185 lbs
3
Gil
Gomez
6:00 PM CrossFit
185 lbs
3
scott
sabina
8:30 AM Crossfit
185 lbs
4
Kevin
Gilbert
9:30 AM CrossFit
155 lbs
4
Sylvain
Thibault
6:00 PM CrossFit
155 lbs
5
Brandon
McCarthy
6:00 PM CrossFit
145 lbs
5
Jeremy
Landrum
6:00 PM CrossFit
145 lbs
6
Matthew
Emmons
8:30 AM Crossfit
135 lbs
7
Rogers
Franklin
6:00 AM CrossFit
95 lbs
8
Michael
Leonard
5:00 PM CrossFit
45 lbs
9
Alex
Blum
12:15 PM CrossFit
0 lbs
9
Christian
Solomine
12:15 PM CrossFit
0 lbs
9
Doug
Davis
12:15 PM CrossFit
0 lbs
9
Frank
Stanbach
12:15 PM CrossFit
0 lbs
9
John
O'Keefe
12:15 PM CrossFit
0 lbs
Female Clients
1
Carrie
Crofton
12:15 PM CrossFit
125 lbs
2
Sage
Schoenfeld
4:00PM CrossFit
115 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
105 lbs
3
Kathy
Griffiths
8:30 AM Crossfit
105 lbs
4
Kathleen
Dush
9:30 AM CrossFit
95 lbs
5
Carly
Pearlman
4:00PM CrossFit
75 lbs
6
Ruthann
Christensen
4:00PM CrossFit
65 lbs
7
Jenn
Hisle
5:00 PM CrossFit
55 lbs
8
Diane
Dulany
6:00 PM CrossFit
45 lbs
9
Katherine
Landrum
6:00 PM CrossFit
35 lbs
10
Cheryl
Melino
5:00 PM CrossFit
25 lbs
11
Becci
Weiss
4:00PM CrossFit
15 lbs
11
Laura
Funk
9:30 AM CrossFit
15 lbs
12
Hayley
Murphy
12:15 PM CrossFit
0 lbs
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