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Components
Squat Snatch
Kelly
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
09/20/2022 - 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 (16/11)
Workout
09/20/2022
“75% Emotional, 25% Physical” It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton). But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them. We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe. 75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt? When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.
Squat Snatch (Weight)
Squat Snatch
5 Sets of 3 @ 70-75%
- Stay within the percentage range given.
- Snatches should be performed as singles and not touch and go reps.
- Athletes can rest up to 20 seconds between reps.
- Score: Enter heaviest set.
Prep
- 3-5 warmup reps to 70-75%
Kelly (Time)
"Kelly"
https://ctstorageprod.blob.core.windows.net/videos-coaching/box-jump-standard.mp4
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24"/20")
30 Wallballs 20 / 14
This is a benchmark wod, no MRX.
- Conditioning Category: Threshold
- Run: Perform in less than 2:15.
- Box Jumps: Stand all the way up on the box. Perform in less than 1:15.
- Wallballs: Perform in less than 1:30.
- Score: Total time.
- Run at a pace that allows you to excel on the indoor movements. Only put the foot on the gas pedal if you are confident you can get right to work on the box jumps that follow.
- Find a steady, consistent pace on the box jumps.
- Break the wallballs in a way that will allow you to rest for as little time between sets as possible. 5's, 6's, 8-8-7-7, 12-10-8, or 18-12 are some options for sets.
- Major goal in this workout is to stay in motion.
Prep
200m Run
4 Box Jumps
6 Wallballs
Modifications
400 METER RUN
- Reduce Distance
- 500m Row
- 400m Ski
- 1000m Bike
- 300m Air Run
BOX JUMPS
- Reduce Reps
- Reduce Box Height
- Box Step-Ups
- Broad Jumps
WALLBALLS
- Reduce Reps
- Reduce Loading
- Reduce Target Height
- Single Dumbbell Goblet Thrusters
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 20, 2022
Male Clients
1
Luke
Voss
12:15 PM CrossFit
155 lbs
2
Andrew
Salamun
3:30 PM CrossFit
135 lbs
2
Bryan
Dunbar
9:30 AM CrossFit
135 lbs
3
Cooper
Perkins
6:00 PM CrossFit
125 lbs
4
Cameron
Shepherd
8:30 AM Crossfit
105 lbs
5
Chris
Bowen
12:15 PM CrossFit
95 lbs
5
Private
6:00 PM CrossFit
95 lbs
5
justin
pierce
6:00 PM CrossFit
95 lbs
5
Keith
Davis
6:00 PM CrossFit
95 lbs
6
Dan
Meller
12:15 PM CrossFit
75 lbs
6
Mark
Richardson
4:45 PM CrossFit
75 lbs
6
Matthew
Emmons
7:15 AM CrossFit
75 lbs
7
ed
roy
4:45 PM CrossFit
65 lbs
7
Tim
Lundy
6:00 PM CrossFit
65 lbs
8
Edgar
Cepuritis
4:45 PM CrossFit
40 lbs
9
James
Kenney
6:00 AM CrossFit
95 lbs
clean
Female Clients
1
Dina
Drennan
3:30 PM CrossFit
85 lbs
2
Nikki
Arnush
6:00 PM CrossFit
75 lbs
3
Beata
Wyatt
12:15 PM CrossFit
60 lbs
4
Amanda
Spungin
8:30 AM Crossfit
55 lbs
4
Brooke
Bemis
12:15 PM CrossFit
55 lbs
4
courtney
alberts
6:00 AM CrossFit
55 lbs
5
Katie
Seelhoff
9:30 AM CrossFit
45 lbs
6
Kathy
Griffiths
8:30 AM Crossfit
40 lbs
7
Teri
Heines
6:00 AM CrossFit
35 lbs
8
Christina
Griggs
8:30 AM Crossfit
65 lbs
power
9
Emily
Oliver
9:30 AM CrossFit
15 lbs
hang power snatch
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