CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Warm-Up (10 minutes)
2:00 Cardio Choice
10 PVC Pipe Around the Worlds
:15/:15 second Standing PVC Pipe Prayer Stretch
–
2 Sets: For Quality
5/5 Single Arm Dumbbell Snatch
5/5 Single Arm Dumbbell Strict Press
10 Hollow Rocks
10 Arch Rocks
Focused Warm-Up (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep (5-7 minutes)
2 Sets: Empty Barbell
3 Hang Muscle Snatch
3 Hang Power Snatch
5 Strict Press
–
3 Sets: Building Loads
1.1.1 Power Snatch, building to 70%
3-5 Strict Press, building to 70%
Dozer (Weight)
“Dozer”
24:00 EMOM
minute 1: 1.1.1 Power Snatch
minute 2: *Strict Press
minute 3: 10-15 Straight Leg Weighted Sit-Ups
minute 4: Rest
—–
– Power Snatch @ 70%+ of 1RM Power Snatch
– Weighted Sit-Ups: 25/15lb, 12/7kg
– Strict Press
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%
Goals / Stimulus / Objectives
Score: Power Snatch Weight
Goal: Build to 80-85% on the Power Snatch
Primary Objective: Develop power and barbell proficiency under a structured EMOM while maintaining volume and control in the strict press.
Secondary Objective: Engage midline endurance with weighted sit-ups, reinforcing core strength to support overhead positions.
Stimulus: Olympic lifting skill and strength development with an emphasis on overhead stability, barbell cycling mechanics, and midline control.
RPE: 6-7/10—Barbell work should be heavy but repeatable, avoiding technical breakdown. The strict press will feel challenging in later rounds, but each set should be controlled.
Workout Strategy Notes:
Power Snatch: Focus on crisp, efficient pulls. The 1.1.1 format encourages resetting between reps to reinforce technique and avoid rushed lifts.
Strict Press: Stay engaged through the midline and control the bar path. The final two sets should feel near max effort but still maintain strict form.
Weighted Sit-Ups: Maintain core engagement throughout the movement. Choose a weight that allows for smooth reps without excessive strain on the lower back.
Shoulder Press (This is here to check your percentages for the WOD.)
Travel/Hotel/Limited Equipment (No Measure)
24:00 EMOM
minute 1: 10 Alternating Dumbbell Snatch
minute 2: 8/8 Single Arm Dumbbell Strict Press
minute 3: 10-15 Straight Leg Weighted Sit-Ups
minute 4: Rest
—–
Loads: Choice
Accessory Work (No Measure)
Optional Accessories
3-4 Sets: For Quality
:20 second Dual Kettlebell Overhead Hold
:30/:30 second Paloff Press Hold
:40 second Weighted Plank
Rest as needed b/t sets and exercises
Recovery (Checkmark)
Mobility
:30 second Puppy Dog Pose
1:00 Barbell Adductor Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread The Needle Stretch