CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep (4-6 min)
2 Sets: For Quality
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Hang Power Snatch + 5 Overhead Squats
:15 Ring Support Hold
:15 Bottom of Ring Dip Hold
8 Muscle-Up Row Transitions
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Build Loads over 3-4 Sets
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
–
Then adjusting to starting weight on the power
Snatch (10:00 EMOM
1 Snatch @ 80%+)
Coaching Notes, Strategy, and Goals
% of 1RM Snatch,
*Snatch can be Power or Squat
Goal: Build to 90%+
Stimulus: Speed Strength and Power
RPE: 7/10
*Building to a heavy, but should not be overly taxing today
Key focus areas:
Speed through the middle, strong finish and fast turnover into the catch. Really reinforce pulling under the bar and pressing up as you receive the bar in the catch. Move with intention and a strong midline as you stand out of the overhead squat.
Modifications:
We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.
Power Snatch (This is here to put your score if you choose the Power Snatch variations of the strength today.)
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
MRx:
For Time:
12-9-7
Pull-Ups
Dips
Squat Snatch
Load: 95/65lb, 43/30kg
Strategy (No Measure)
Coaching Notes, Strategy, and Goals
“Amanda” is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.
Goal: 4–8 minutes
Time Cap 12 minutes
Stimulus : High-skill gymnastics and barbell cycling under fatigue
RPE: 9/10
Focus : Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue
Key focus areas:
Stay composed on the rings—misses are costly
Maintain snatch technique under pressure
Control breathing and transitions to avoid redline mistakes
Travel/Hotel/Limited Equipment (No Measure)
For Time:
12-9-7
Pull-Ups
Dips
Dual Dumbbell Ground to Overhead
Load: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets: For Quality
10-12 Ring Rows*
:15 Ring Support Hold
15-20 Banded Face Pulls
*Feet Elevated if you can maintain good positions for 10-12 reps
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