CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Body Heat (4 minutes)

1:30 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets For Quality

10 PVC Pipe Pass Throughs

5/5 PVC Pipe Around the Worlds

5 PVC Pipe Overhead Squats

5 Squat Jumps

:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang

8-10 Ring Rows

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (5-7 minutes)

3 Sets: Empty Barbell

High Hang Snatch Pull

High Hang Muscle Snatch

Overhead Squat

Snatch Balance

Hang Snatch Pull

Hang Squat Snatch

Low Hang Squat Snatch

Add Load: Barbell Off the Floor

Slow Snatch Pull

Squat Snatch

Snatch Pull

Squat Snatch

Build Loads to 75% over the course of 3-4 Sets

Snatch (Squat Snatch
For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch)

Extra Instructions:

% is Based on 1RM Squat Snatch

Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.

Mewtwo (Time)

“Mewtwo”

For Time:

60 Wall Balls

45 Chest to Bar Pull-Ups (MRx= Pull-ups)

30 Power Snatch

Wallball: MRx 14/10, Rx 20/14

Barbell: MRx 75/55, Rx 135/95

Goals / Stimulus / Objectives

Goal: 8:00 – 13:00

Time Cap: 15:00

RPE: 10/10

Stimulus: Sprint Chipper

Primary Objective: Strong Finish on Snatches

Secondary Objective: Pick Your Pace and decide where you are going to pick things up.

Coaching Notes and Strategy:

This workout will be crucial for most athletes to pick their poison where they will go big and push. Regardless, being able to finish strong on the barbell will be key here in your approach. Our more experienced athletes will be looking at a more aggressive scheme across all 3 movements, going for 2-3 sets on both the wall balls and Chest to Bar. For most athletes they should be looking to go big and push either the wall ball or pull-up bar, and take the other movement slightly more conservatively, so we can finish strong on the barbell.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

90 Air Squats

30 Strict Pull-Ups

60 Alternating Dumbbell Snatch

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

8-10 Feet Elevated Ring Rows

10-12 Dual Dumbbell Zottman Curls

:30-:40 second Weighted Wall Sit

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PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch