CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Movement Prep (6-8min)

3 Sets: For Quality

20/20 Line Hops (Forward and Back + Lateral)

10 Bootstrap Squats

10 Alternating Step-Ups

10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads

10 Dumbbell Goblet Squats @ Warm-Up Loads

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Prep (4-6min)

2 Lateral Shuttle Runs

6/6 Dumbbell Snatch @ Warm-Up Loads

8 Alternating Goblet Step-Ups

8 Goblet Squats

2 Shuttle Runs

6/6 Dumbbell Snatch @ Workout Loads

8 Alternating Goblet Step-Ups

–

Bring Barbells to the Rack and Start Loading towards a 5RM

Back Squat (Take 15:00 minutes to Establish
Back Squat 5RM
)

Extra Instructions / Points of Performance

We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.

Ron (AMRAP – Rounds and Reps)

“Ron”

15:00 AMRAP

8 Shuttle Runs

12 Dumbbell Snatch, Right

12 Dumbbell Snatch, Left

16 Goblet Box Step Ups

Shuttle Run = 25ft / (7.5m) Out and Back

Dumbbell: MRx 30/20lb, Rx 50/35lb

Box: 24in/20in

Score = Rounds + Reps

Overview / Goals / Stimulus / Objectives

Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups

Secondary Objective: Consistent Shuttle Run Pace

Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch

RPE: 8/10

The goal is to maintain steady movement without hitting a fatigue wall too early.

Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.

Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.
Strategy:

Pacing & Efficiency

Maintain a steady, controlled pace from the start to avoid burnout.

Focus on smooth transitions between movements to minimize wasted time.

Avoid redlining early—consistency will yield a higher score over 15 minutes.

Strategy (No Measure)

Breakdown by Skill Level

Advanced:

Aim for unbroken movements with quick, controlled transitions.

Maintain a steady run pace, slightly pushing in the final minutes.

Intermediate:

Break snatches into two quick sets if necessary (6-6 per arm).

Manage breathing during shuttle runs and step-ups to prevent burnout.

Beginner:

Break snatches into smaller sets (e.g., 4-4-4 per arm).

Step deliberately during shuttle runs instead of sprinting.

Use a lighter dumbbell or adjust box height if needed.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

4 Sets: For Quality

5 Seated Vertical Jump

4/4 Single Leg Plyo Step Up

5 Broad Jumps

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose