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Components
Box Back Squat (speed)
From the Top
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/28/2020 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (16/22)
Workout
12/28/2020
"Rome was not built in a day/" John Heywood An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical; ,message is less about how great things take time. and more about the importance of laying the next brick. We cam be consumed with the idea of making it; finishing Rome so to speak. And in doing so, we don't place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey. The call to action is to lay the focus on that next brick: with every ounce of energy we have. Full mind, body and spirit in the present moment. It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that it, you have your empire.
Warm-up
See Coach's board
Box Back Squat (speed) (7 sets of 2)
Pick a box - just below parallel.
Rest on box for 1 s.
- about 15 minutes:
All % based on 1 RM back squat
sets 1 -2 60%
sets 3 - 4 65%
sets 5-7 70%
- lighter loads don't mean less progress.
- this is a deload week and the focus is on speed.
- aim is to build explosiveness coming out of the squat.
From the Top (Time)
1 Round:
- 30 power snatches
- 30 Overhead Squats
- 30 Squat Snatches
MRx: 75/55; Rx: 115/85; Rx+: 135/95
- we hear a lot of comments about this movements," it hurts my wrists" or 'I have to use a narrower grip because of the pain"etc, etc...
- THE ANSWER IS WRIST WRAPS! Get them, they work and you get the full benefit of the lift using them. OF COURSE, the other answer is to go lighter and work the technique (and get the wraps)!
- choose a load that allows you to snatch for 10+ unbroken when fresh.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 28, 2020
Male Clients
1
David
Spungin
12:15 PM CrossFit
1 x 2 @ 305 lbs
2
Gil
Gomez
4:30 PM CrossFit
1 x 2 @ 295 lbs
3
John
O'Keefe
3:30 PM CrossFit
1 x 2 @ 275 lbs
4
3
Pete
4:30 PM CrossFit
1 x 2 @ 245 lbs
5
Bryant
Robert
3:30 PM CrossFit
1 x 2 @ 235 lbs
6
Private
6:00 AM CrossFit
1 x 2 @ 225 lbs
6
Sylvain
Thibault
5:30 PM CrossFit
1 x 2 @ 225 lbs
7
Matthew
Emmons
8:15 AM CrossFit
1 x 2 @ 205 lbs
8
Brandon
McCarthy
5:30 PM CrossFit
1 x 2 @ 195 lbs
9
Doug
Davis
12:15 PM CrossFit
1 x 2 @ 175 lbs
10
Brian
Murphy
6:00 AM CrossFit
1 x 2 @ 165 lbs
10
Duncan
Emmons
8:15 AM CrossFit
1 x 2 @ 165 lbs
11
Darren
Reed
12:15 PM CrossFit
1 x 2 @ 155 lbs
12
Jon
LeDuc
6:00 AM CrossFit
1 x 2 @ 145 lbs
13
Frank
Stanbach
5:30 PM CrossFit
1 x 2 @ 125 lbs
14
Dan
Lincoln
6:00 AM CrossFit
1 x 2 @ 80 lbs
Female Clients
1
Hayley
Murphy
12:15 PM CrossFit
1 x 2 @ 145 lbs
2
Jordan
Dunbar
9:30 AM CrossFit
1 x 2 @ 135 lbs
2
Sage
Schoenfeld
8:15 AM CrossFit
1 x 2 @ 135 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
1 x 2 @ 125 lbs
4
courtney
alberts
5:30 PM CrossFit
1 x 2 @ 115 lbs
5
Beata
Wyatt
4:30 PM CrossFit
1 x 2 @ 105 lbs
6
Annie
Dougherty
3:30 PM CrossFit
1 x 2 @ 100 lbs
7
Kathy
Griffiths
8:15 AM CrossFit
1 x 2 @ 95 lbs
8
Jena
Long
12:15 PM CrossFit
1 x 2 @ 90 lbs
9
Charise
Harrington
9:30 AM CrossFit
1 x 2 @ 85 lbs
9
Riley
Harrington
9:30 AM CrossFit
1 x 2 @ 85 lbs
10
Tegan
Stanbach
8:15 AM CrossFit
1 x 2 @ 80 lbs
11
Allison
Fletcher
9:30 AM CrossFit
1 x 2 @ 75 lbs
11
Amanda
Spungin
9:30 AM CrossFit
1 x 2 @ 75 lbs
11
Avani
Patel
4:30 PM CrossFit
1 x 2 @ 75 lbs
11
Carly
Pearlman
4:30 PM CrossFit
1 x 2 @ 75 lbs
11
Sadie
O'Keefe
3:30 PM CrossFit
1 x 2 @ 75 lbs
12
kathy
long
12:15 PM CrossFit
1 x 2 @ 65 lbs
12
Vicki
Spicer
8:15 AM CrossFit
1 x 2 @ 65 lbs
13
Dana
Bossert
8:15 AM CrossFit
1 x 2 @ 60 lbs
14
Erica
Thibault
5:30 PM CrossFit
1 x 2 @ 55 lbs
15
Krystal
Pedersen
5:30 PM CrossFit
1 x 2 @ 50 lbs
Modified DB
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