CrossFit – Tue, Mar 11

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up: (8 minutes)

8:00 EMOM

Minute 1: Cardio Choice

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: 6 Tall Muscle Cleans + + 6 Front Squats + 6 Strict Press

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (6-8 minutes)

1-2 Sets, (Dialing in Form)

3 Position Power Clean + 1 Split Jerk with Pause in the Catch and Recovery

+

3 Position Squat Clean + 1 Split Jerk with a Pause in the Recovery

–

3 Sets, Building to 70%

1 Power Clean + 1 Squat Clean + 1 Split Jerk

Clean and Jerk (Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean + Squat Clean + Split Jerk)

We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.

Ideally TnG Today

High Flying Robin (Time)

“High Flying Robin”

For Time

18-14-10

Chest to Bar Pull-Ups (MRx = Pull-Ups, Rx+ = 9-7-5 Bar Muscle-Up)

9-7-5

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: MRx 95/65lb, Rx 155/105lb, Rx+ 185/125lb

Box Height: MRx & Rx 24/20in, Rx+ 30/24in

Score = Time

Goals / Stimulus / Objectives

Goal: 7-11 minutes

Time Cap: 14 minutes

Primary Objective: Maintain strategic sets on Pull-Ups/Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.

Secondary Objective: Limit transition times to keep the intensity high throughout.

Stimulus: High-skill gymnastics meets barbell power output.

RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.
Workout Strategy

Pacing Plan:

Bar Muscle-Ups (9-7-5)

Goal: Unbroken or quick sets (e.g., 5-4, 4-3, 3-2).

If grip is an issue, limit to short, intentional breaks.

Explosive kip & smooth transitions to conserve pulling strength.

Burpee Box Jump Overs (9-7-5)

Controlled but aggressive pace—fast down & up but consistent jump mechanics.

Step forward out of the burpee to minimize extra movement.

Keep transitions snappy—no standing around!

Travel/Hotel/Limited Equipment (No Measure)

For Time

18-14-10

Strict Pull-Ups

Dumbbell Push Press

Burpee Bench Jump Overs

Accessory Work (No Measure)

12:00 EMOM

Minute 1 – 6 Strict Pull-Ups

Minute 2 – 6 Strict Ring Dips

Add load or assistance as able, but stay unbroken. These don’t need to be overly challenging today, focus on really good positions and control. This piece of our progression will roll in two week mini blocks.

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch