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Components
Overhead Squat x 5
Karandy
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
08/09/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 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):
27 (13/14)
Workout
08/09/2022
"All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way." - Marcus Aurelius Perception, Good Action, and Gratitude. Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then. Perception - In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference - our emotional state. Control our emotions, and we’ll find clarity of judgment in the present. Good Action - Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste, our failures. Gratitude - Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.
Overhead Squat x 5 (5 Rounds for weight)
Overhead Squat
For Total Load:
5 Sets of 2
- Barbell can be taken from a rack.
- Athletes can build or use the same weights across all sets.
- Rest as needed between sets.
- Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.
- Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Modifications
- Sub Dumbbell
- Back Squat
Karandy (Time)
"Karandy"
https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-2.mp4
For Time [18 Minute Cap]:
75 Power Snatches
150 Wallballs
*Partition However You’d Like
BB-Rx: 75/55
WB: 20/14
This is a combo of a BENCHMARK WOD for Karin and HERO WOD for Randy
- Conditioning Category: Grind
- Power Snatches: Loading should not exceed 50% of your 1RM power snatch.
- Wallballs: Loading/target should allow athletes to complete sets of 5 or more.
- Score: Total time.
Some Potential Break-Up Strategies:
25 Rounds:
3 Power Snatches
6 Wallballs
15 Rounds:
5 Power Snatches
10 Wallballs
5 Rounds:
15 Power Snatches
30 Wallballs
3 Rounds:
25 Power Snatches
50 Wallballs
1 Round:
75 Power Snatches
150 Wallballs
Prep
5 Empty Barbell Snatches
5 Wallballs
5 Workout Weight Snatches
5 Wallballs
Modifications
POWER SNATCHES
- Reduce Loading/Reps
- Single Dumbbell Power Snatches
- Kettlebell Swings
WALLBALLS
- Reduce Loading/Reps/Target Height
- Single Dumbbell Thrusters
- 300 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 09, 2022
Male Clients
1
John
Wedding
12:15 PM CrossFit
830 Total lbs
2
Tim
Childers
12:15 PM CrossFit
785 Total lbs
3
Ryan
Vogl
6:00 AM CrossFit
775 Total lbs
4
Rob
Bush
6:00 AM CrossFit
745 Total lbs
5
Kevin
Gilbert
9:30 AM CrossFit
705 Total lbs
6
Jay
Griggs
8:30 AM Crossfit
475 Total lbs
7
Mark
Richardson
12:15 PM CrossFit
445 Total lbs
8
Michael
Leonard
6:00 PM CrossFit
405 Total lbs
9
Private
6:00 PM CrossFit
375 Total lbs
10
scott
sabina
8:30 AM Crossfit
365 Total lbs
11
ed
roy
4:45 PM CrossFit
345 Total lbs
11
Luke
Drew
4:45 PM CrossFit
345 Total lbs
12
Dan
Lincoln
6:00 AM CrossFit
215 Total lbs
Female Clients
1
Belinda
Aber
4:45 PM CrossFit
1155 Total lbs
2
Trysta
Wedding
12:15 PM CrossFit
620 Total lbs
3
Shannon
Mahan
4:45 PM CrossFit
610 Total lbs
4
Brooke
Bemis
12:15 PM CrossFit
545 Total lbs
5
Beata
Wyatt
12:15 PM CrossFit
415 Total lbs
6
Casey
Bush
9:30 AM CrossFit
410 Total lbs
7
Nikki
Arnush
6:00 PM CrossFit
395 Total lbs
8
Charlotte
Vigeant
9:30 AM CrossFit
390 Total lbs
9
Angie
O'Keefe
7:15 AM CrossFit
375 Total lbs
10
courtney
alberts
6:00 AM CrossFit
355 Total lbs
11
Amanda
Spungin
9:30 AM CrossFit
265 Total lbs
12
Teri
Heines
7:15 AM CrossFit
235 Total lbs
13
Ruthann
Christensen
12:15 PM CrossFit
175 Total lbs
13
Shana
Schubert
6:00 PM CrossFit
175 Total lbs
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