CrossFit – Wed, Mar 5

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat and Mobility (5-7 minutes)

2:00 Cardio Choice

–

10 PVC Pipe Passthroughs

5/5 Around the Worlds

15/15 second Standing PVC Pipe Prayer Stretch

10 Alternating Down Dog Toe Touch

:30 second Alternating Active Scorpion Stretch

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up ( 10-12 minutes minutes)

-With an Empty Barbell-

3 Dip and Shrug

3 Dip Shrug + High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Hang Power Snatch

3 Snatch Balance

-Add Loads –

Slow Pull Power Snatch + Overhead Squat

Squat Snatch

Rest 30 seconds

Power Snatch + Overhead Squat

Squat Snatch

–

Then Build to 70% of 1RM Power Snatch

Power Snatch (Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch

Starting @ 70% and increasing Loads)

We are looking to start at 70% of our 1RM Power Snatch today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM.

End Times (Time)

“End Times”

For Time

10 Bar Facing Burpees

20 Power Snatch (MRx 75/55lb, Rx 95/65lb)

10 Bar Facing Burpees

Rest 2:00

10 Power Snatch (MRx 95/65lb, Rx 135/95lb)

20 Bar Facing Burpees

10 Power Snatch (MRx 95/65lb, Rx 135/95lb)

Score = Total Time

Goals / Stimulus / Objectives

Time Domain: 8:00-12:00

Time Cap: 15:00

Primary Objective: Complete the workout between 8:00-12:00, staying aggressive while managing fatigue efficiently.

Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.

Stimulus: Barbell Cycling, High heart rate throughout, requiring smart pacing

RPE (Rate of Perceived Exertion): 8.5-9/10

The first half should feel fast and controlled (~7-8 RPE).

The second half will demand grit and strategic effort (~9-10 RPE).
Workout Strategy

Pacing Plan:

First section (95/65 lb Snatches):

Looking to possibly go unbroken or work into quick sets of 10-10 or 8-7-5) if possible.

Fast transitions from burpees to the bar —avoid over-resting.

Transition Efficiency:

First burpees → barbell: Immediately grab the bar—don’t hesitate.

Between power snatches and burpees: Breathe while stepping forward after the last rep , then start burpees within 3 seconds .

Strategy (No Measure)

Breathing & Recovery:

Use the burpees as controlled breathing work —stay steady, don’t redline early.

Exhale at the top of the snatch to regulate oxygen intake.

Potential Pitfalls:

Overexerting on early burpees – Keep smooth, controlled pacing rather than sprinting too soon.

Failing to transition quickly after rest – The 2:00 break is a reset , but get back to work immediately when time is up.

Mismanaging snatch reps – Lighter bar? Push fast sets . Heavier bar? Settle into quick singles.

Travel/Hotel/Limited Equipment (No Measure)

For Time

10 Burpees Over Dumbbells

30 Alternating Dumbbell Snatch

10 Bar Facing Burpees

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets: For Quality

10-12 Reverse Nordic Curls

100ft (30m) Sled Push, Light to Moderate Load

:30 second Weighted Wall Sit

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