CrossFit – Mon, Apr 7

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility (4-6 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

General Prep (4-6 min)

2 Sets: For Quality

10 Glute Bridge Banded Pull-Aparts

10 Tuck Ups

6/6 Single Arm Rotational Ring Rows

5 Tall Muscle Cleans + 3 Front Squats + 3 High Hang Squat Cleans

Workout Prep (No Measure)

To be performed at the instruction of the coach.
Specific Prep (10-12min)

Build to 65% on Bench Press

–

Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70%

–

Go Over Rope Climb skill work and go through modifications.

Without Fail (Weight)

“Without Fail”

EMOM 15:

Minute 1: 8 Bench Press

Minute 2: 4 Hang Squat Clean

Minute 3: 2 Rope Climb (MRx= 1 Rope Climb)

Bench Press @ 65%

Hang Squat Clean @ 70%+

Coaching Notes, Strategy, and Goals

This strength & skill-focused EMOM requires controlled lifting, efficient transitions, and smooth rope climbs to maximize recovery within the 3:00 window. Prioritizing consistency over speed will lead to the best results.

Stimulus:

Pressing endurance (Bench Press)

Leg stamina & barbell cycling (Hang Squat Cleans)

Grip & pulling efficiency (Rope Climbs)

RPE: 7-8/10

Rest Expectation:

Target: ~45-60 sec rest per round

Advanced: ~75+ sec rest

If struggling: Reduce weight or modify rope climbs

Pacing Strategy:

Keep each round ~2:00-2:15 to allow 45+ sec of rest.

Efficient transitions—minimize unnecessary walking.

Stay in control on the rope—avoid sloppy footwork.
Movement Breakdown & Tips

8 Bench Press @ 65%

Strategy: Unbroken, controlled descent, explosive press.

Tempo: 1-second lower, fast press-up.

Breathing: Inhale down, exhale up.

Transition Tip: Set up bar close to cleans for fast movement.

4 Hang Squat Cleans @ 70%+

Reps are to be done as an unbroken set

Modifications

Move to Hang Power Cleans + Front Squats to reduce complexity

Strategy (No Measure)

Efficiency Tips:

Fast elbows into the front rack position.

Strong leg drive to avoid taxing arms.

Modifications:

Legless (advanced) or strict for extra challenge.

1 rope climb instead of 2 if struggling with grip.

Pull to Stands or 6-8 Supine Grip Ring Rows

Bench Press (Here just for percentages.)

Clean (Here just for percentages.)

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 5 Sets

12 Dumbbell Bench Press

6 Dual Dumbbell Hang Squat Cleans

4 Strict Pull-Ups

Dumbbells: 2 x 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Bodybuilding Finisher

Part A)

3 Sets: For Quality

10/8 Push-Up Renegade Row

8 Strict Knees to Chest

—

Part B)

3 Sets

12-15 Dumbbell Bicep Curls

15-20 Banded Tricep Press Downs

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 Fo ld