CrossFit – Tue, Mar 18

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up:

2:00 Cardio

–

2 Rounds for Quality

:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)

10 Deep Lunge Mountain Climbers

8 Ring Rows

6 Jumping Pull-Ups

Hang Squat Clean Mechanics:

– Focus on hip extension and pulling under the bar.

– Emphasize smooth transitions from rep to rep.

Build to workout weight with:

– 3-3-2 cycling practice

Primer (Checkmark)

To be completed at the instruction of the coach.
Workout Primer

Athletes complete 1 mini-round at moderate effort:

15 Double Unders

5 Hang Squat Cleans

4 Burpee Pull-Ups

Steamroller (Time)

“Steamroller”

For Time:

3 Sets

45 Double Unders

15 Hang Squat Cleans

12 Burpee Pull-Ups

36 Double Unders

12 Hang Squat Cleans

9 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: MRx 65/45lb, Rx 95/65lb

Score: Time, Including Rest

Goals / Stimulus / Objectives

Goal: 5:00-6:30 / Set

Time Cap: 25 minutes

Stimulus: Grip and Leg Stamina

RPE: 8/10

Primary Objective: Big Sets on Hang Squat Cleans

Secondary Objective: Burpee Pull-Up Tempo
Workout Strategy and Notes:

Double Unders:

Goal: Unbroken or 2 sets max (e.g., 30/15 or 20/25).

Jump efficiently into the pull-up rather than muscling through it.

Stay calm and methodical—don’t waste energy on inefficient reps.

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)

Optional Accessories

For Quality:

14:00 EMOM

Minute 1 – 5 Strict Pull-Ups

Minute 2 – 5 Strict Ring Dips

Add load/remove assistance from last week as able

Recovery (Checkmark)

Mobility

1:00/1:00 Banded Lat Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Tall Lunge Stretch and Hold

Foam rolling for quads and lats / upper back and shoulders