CrossFit Evergreen – CrossFit
Power Snatch (Power Snatch + Hang Squat Snatch
Every 2:00 x 6 Sets
1+3 @ 65%
1+2 @ 70%
1+1 @ 75%
1+3 @ 70%
1+2 @ 75%
1+1 @ 80%
% of Power Snatch)
This set-up will have athletes hit a solid power Snatch and then 3 Hang Squat Snatch. We will then move to the next set where we will hit a Power Snatch + 2 Hang Squat Snatch and then finish each wave with 1 Power Snatch + 1 Hang Squat Snatch.
Manny the Mammoth (2 Rounds for time)
“Manny the Mammoth”
For Time:
Every 8:00 x 2 Sets
21 Pull-Ups
15 Lateral Burpee Over Bar
9 Squat Snatch
15 Pull-Ups
12 Lateral Burpee Over Bar
7 Squat Snatch
Barbell: MRx 75/55, Rx 95/65, Rx+ 135/95
Objectives / Stimulus / RPE / Workout Strategy
Goal: 5:00-7:00
Score: Average Interval Time
RPE: 8/10
Primary Objective: Consistent Pace on Barbell
Secondary Objective: Pull-Ups in 1-2 Sets
Today is going to be a dynamic upper body focus day with a bias towards upper body pulling. This squat snatch load today should be at a more moderate load that we can confidently hit under fatigue. The potential to miss is certainly there if we push the envelope too far, and that’s the main goal here – to learn our body’s capacities at a moderate loads under a little fatigue. Aim to keep the burpee pace controlled, and add 1-2 breaks into the Pull-Up Sets in order to manage upper body fatigue.
If you take longer than 6:30 to complete the first set, reduce volume to allow you to hit the stimulus and keep the rest at a level that allows for quality reps. Ideally, this barbell will be around ~55-60% of your 1RM
Travel/Hotel/Limited Equipment (No Measure)
For Time:
Every 8:00 x 2 Sets
21 Pull-Ups
15 Lateral Burpee Dumbbell
10 Alternating Dumbbell Snatch
15 Pull-Ups
12 Lateral Burpee over Dumbbell
10 Alternating Dumbbell Snatch
Accessory Work (No Measure)
For Quality:
5 Sets
10 Chest Supported Dumbbell Rows
5/5 Staggered Stance Kettlebell RDL
Use a heavy load for both movements today. The RDLs will have a 2s negative each rep.
Recovery (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d