CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
2:00 Cardio Choice
10 Alternating Scorpion Stretch
10 Alternating Active Pigeon Stretch
:15/:15 second Samson Stretch
Barbell Warm-Up (No Measure)
To be completed at the instruction of the coach.
2 Sets, For Quality
6 High Hang Snatch High Pull
6 Hang Hang Muscle Snatch
6 Tempo Overhead Squat 30×1 Tempo
6 Jumping Back Squats
–
Add some loads to the barbell so its off the floor
–
1-2x 3 Position Power Snatch + 3 Position Squat Snatch (High Hang, Hang, Floor)
–
Then
1-3 x Power Snatch + Squat Snatch Up to Working Loads
Power Snatch (Power Snatch + Squat Snatch
Every 2:30 x 5 Sets
1+1
Rest 10-15 seconds
1+1
Rest 10-15 seconds
1+1
Starting @ 70% of Power Snatch and increasing each set
The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go )
Back Squat (Back Squat
Every 2:30 x 5 Sets
5 Back Squats
Set1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 85%)
Goals / Stimulus / Objectives
Goal To build strength, improve positional stability, and develop confidence under heavy loads while maintaining proper form and control.
Stimulus A moderate-to-heavy loading scheme that progressively increases intensity over 5 sets. The focus is on smooth, controlled reps with consistent tempo and depth. Expect a strong demand on the legs and core, with an elevated heart rate by the later sets due to accumulated fatigue.
Primary Objective: Develop lower body strength by targeting the quadriceps, glutes, hamstrings, and spinal stabilizers. Build consistency and confidence with sub-maximal loading to prepare for heavier lifts in future training cycles.
RPE (Rate of Perceived Exertion)
Sets 1 & 2 (75%): RPE 6-7 – Challenging but manageable; focus on solid form.
Sets 3 & 4 (80%): RPE 7-8 – Moderate effort; maintain control and speed out of the hole.
Set 5 (85%): RPE 8-9 – Heavy; approach with focus, ensuring proper bracing and execution.
Accessory Work (No Measure)
5 Sets, For Quality
5/5 Single Arm Contralateral Box Step-Ups
100/100ft (30/30m) Suitcase Carry
8 Bodyweight Sissy Squat
Recovery (Checkmark)
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch