CrossFit – Mon, Mar 3

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Movement Prep (8 minutes)

8:00 EMOM

Minute 1: Row @ Easy Pace

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *Barbell Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in

Barbell Complex: 8 Romanian Deadlifts + 6 Tall Muscle Cleans + 4 Hang Power Cleans

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Movement Prep (Add Loads to the Barbell) (6-8 minutes)

Perform 5-7 Reps, Cueing athletes through positions and working on correct set-up in the Deadlift, then watch for consistent bar path and movement to the finish position where we are looking for extension of the knees, hip, and shoulders

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Add Loads to the Barbell building towards 70-75% over the course of 3-4 sets of 2-3 reps at a time

Deadlift (Deadlifts
Every 3:00 minutes x 5 Sets
5 Reps @ 70-75% of 1RM)

We are looking for some strong sets of 5 reps to be done every 3:00 minutes here at 70-75% of your 1RM Deadlift. The goal here is more strength maintenance and form work for the posterior chain. Avoid the pitfall of going big here as that will stress the system out going into the Week.

Skinny Pete (Time)

“Skinny Pete”

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: MRx 135/95lb, Rx 185/125lb

Box Height: 30/24in

*Box Jumps can be a step-down or jump down

Overview / Goals / Stimulus / Objectives

Goal Time Domain: 4-7 minutes

Time Cap: 8 minutes

Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.

Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.

Stimulus: Explosive strength & power workout

Fast, moderate-duration effort with heavy barbell cycling

RPE (Rate of Perceived Exertion): 8-9/10

Expect to feel breathless but not completely maxed out until the last round.
Workout Strategy and Breakdown

Pacing Plan:

Power Cleans: Singles or quick touch-and-go for early rounds . Avoid excessive rest between reps.

Box Jumps: Jump Down or Step Down Quickly to maintain a rhythm.

Potential Pitfalls:

Over-fatiguing early: Don’t blow out grip and legs in the first rounds.

Slow transitions: Minimize unnecessary pauses between movements.

Rushing box jumps: Ensure clean landings to prevent no-reps.

Travel/Hotel/Limited Equipment (No Measure)

For Time

10-8-6-4-2

Dual Dumbbell Power Cleans

Box Jumps

Dumbbells: 70/50lb, 32/22.5kg

Box or Bench Jump

Accessory Work (No Measure)

10:00 – 12:00 EMOM

Minute 1 – :30 of Prone Banded Hamstring Curl

Minute 2 – :30 of Bearhug Banded Side Steps

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