CrossFit – Wed, Apr 23

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Bodyheat and Mobility: (4-6 min)

2:00 Cardio

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch

(5 sec Pause in Stretch)

:30/:30 Couch Stretch

General Prep: (5-7 min)

3 Sets

20 Plank Shoulder Taps

:30 sec Dead Bug Alternating Heel Taps

:30 sec Alternating Bird Dog

10 Romanian Deadlifts

10 Alternating Box Step-Ups

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (5-7min)

3 High Hang Muscle Cleans

3 Hang Power Cleans

5 Push-Ups

5 Box Jumps

–

2-3 Sets, building to working loads

3 Power Cleans, Building to Working Loads

5 Push-Ups

5 Box Jumps

Deadlift (Deadlift
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)

Coaching Notes, Strategy, and Goals

Modifications:

Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.

The Cave and Beyond (AMRAP – Rounds and Reps)

“The Cave and Beyond”

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

Barbell: MRx 95/65lb, 43/30kg, Rx 135/95lb, 61/43kg

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

“The Cave and Beyond” is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.

Goal: 3-5 rounds

Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue

RPE: 8.5/10

Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm

Key focus areas:

Move steadily through the barbell without redlining early

Manage push-up fatigue early to avoid failure in later rounds

Stay tight and explosive on box jumps, minimizing wasted movement
Movement Breakdown & Strategy

10 Power Cleans (135/95 lb, 61/43 kg)

Move with intention, not reckless speed.

Advanced athletes: 5-5 split

Intermediate athletes: Quick singles or fast doubles/triples with minimal rest

Focus on quick turnover and solid receiving position—no sloppy catches.

Breathe at the top of each rep, keeping heart rate manageable.

15/10 Push-Ups

Pacing matters to avoid early blow-up.

Break early (8-7, 5-5-5, or smaller sets) if needed to prevent reaching muscular failure.

Maintain tight midline and full range of motion—chest to floor and full extension at the top.

Shake out arms quickly between breaks to minimize time loss.

Strategy (No Measure)

10 Box Jumps (24/20 in)

Stay smooth and efficient.

Use a controlled jump up and quick step down.

Keep arms loose and relaxed; focus on breathing between jumps.

Land softly and immediately prepare for the next rep—minimize hesitation at the bottom.

Pacing & Recovery Tips

Barbell: Set a rhythm—if quick singles, ensure fast setup between pulls.

Push-Ups: Respect the volume—plan short breaks before reaching failure.

Box Jumps: Treat as active recovery—move at a steady pace without stopping.

Keep all transitions under 5 seconds to maintain strong pacing across the AMRAP.

Final 2-3 minutes: Increase tempo slightly if manageable.

Travel/Hotel/Limited Equipment (No Measure)

8:00 AMRAP

10 Dual Dumbbell Power Cleans

15/10 Push-Ups

15 Bench Jumps

Barbell: 50/35lb, 22.5/15kg

Bench Height: 18in

Accessory Work (No Measure)

3 Sets: For Quality

10 Barbell Glute Hip Thrust

15 Weighted GHD Hip Extensions

Recovery (Checkmark)

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch