CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Warm-Up: (6-8 minutes)
2:00 Cardio Choice
—
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
Barbell Warm-Up (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep and Primer (8-10 minutes)
With Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push-Press
3 Overhead Squat
3 Hang Power Snatch
3 Hang Squat Snatch
Add Loads so that the barbell is off the floor
2 Sets: With Light Loads
1 Pause Snatch (2 sec @ the Knee)
1 Slow Pull Snatch
1 Snatch
–
Build to Starting Weights
Snatch (Every 90 seconds x 10 Sets
1 Squat Snatch @ 70%+)
Extra Instructions / Coaches Notes
Consistency & Technique: Use this session to dial in positioning, speed, and bar path under moderate load.
Build as Needed: Start at 70% and gradually increase if movement quality remains sharp.
Efficient Receiving Position: Catch the bar with control, stabilize, and stand up with confidence.
Back Squat (Back Squat
Every 3:00 minutes x 3 Sets
3 Reps @ 85-90%)
Extra Instructions / Coaches Notes
Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).
Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.
Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.
Travel/Hotel/Limited Equipment (No Measure)
Part A)
Every 90 seconds x 10 Sets
6 Alternating Dumbbell Squat Snatch
Part B)
Every 3:00 x 4 Sets
8-10 Goblet Squats
Accessory Work (No Measure)
For Quality:
6:00 Tabata (:20 On/:10 Off)
-Single Leg Wall Sit
*Change legs each :20 window, so 6 sets per leg.
5 x 15 GHD Reverse Hypers (Medball Loaded)
Fight to keep each of the single leg Wall-Sit unbroken. Again, this is 6 sets of :20 per leg, alternating through the tabata.
Recovery (Checkmark)
PRVN Recovery #7
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