CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2:00 Row

:20/:20 PVC Pipe Front Rack Stretch

:30 Extended Plank Reverse Bridge

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (5-7 minutes)

2 Sets: For Quality

9/7 Calorie Row

5 Romanian Deadlifts

5 Tall Muscle Clean

:20 Behind The Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Front Squats

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (8-10 minutes)

1 Round with Empty Barbell

3 Position Muscle Clean

3 Position Hang Power Clean

2 Position Hang Squat Clean

– Add Loads –

Slow Pull Power Clean

Power Clean

Hang Squat Clean

– Add More Weight –

3-4 Sets Building towards 70%

Power Clean + Hang Squat Clean

Clean (Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean

Complete @ 70-80% of 1RM Clean)

Coaching Notes, Strategy, and Goals

The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.

Stimulus: Power and Speed Strength

RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.

Key focus areas:

Keeping the bar close and maintaining a quality front rack position in the catch.

Smooth off the floor and speed through the hips

Modifications:

Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.

If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.

Bend and Snap (Weight)

“Bend and Snap”

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

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

Coaching Notes, Strategy, and Goals

Goal: Complete each set in under 2:00 minutes

Cap: 2:30 / set

Primary Objective: Complete each set in under 2:00 minutes

Secondary Objective : Complete the barbell as 11 Deadlifts into an unbroken complex of 1 deadlift + 9 Hang Power Cleans + 6 Front Squats

Stimulus : Barbell Cycling / Lactate Endurance

RPE : 8/10

Strategy and Movement Breakdown:

For “Bend and Snap”, the key is to maintain a well-paced approach while focusing on form and transitions. Throughout the four sets, aim to keep your heart rate steady, allowing you to perform at a high level without burning out too quickly. Start strong on the calorie row, but save enough energy for the subsequent movements. Each transition should be smooth and deliberate, minimizing downtime. The goal is to find a rhythm that allows you to move through the barbell complex with consistency. As you progress through the sets, pay attention to your breathing and stay mentally focused to ensure you can sustain intensity throughout.
15/12 Calorie Row

Row at a fast but sustainable pace, targeting 85–90% effort.

Men: Aim for a pace of around 1150-1450 Cal/Hr; Women: 900-1050 Cal/Hr

Focus on strong, efficient strokes with a quick recovery to keep heart rate manageable.

12 Deadlifts

Engage your core, keep a straight back, and hinge at the hips.

Drive through your heels, keeping the bar close to your body.

Scaling: Reduce weight to ensure form is prioritized or possibly raise the ground to lift off blocks.

Strategy (No Measure)

9 Hang Power Cleans

Start from mid-thigh, explode upwards, and catch the bar in a front rack position.

Focus on a fluid motion, using legs and hips to drive the lift.

Scaling: Use lighter weights if necessary or move to Dumbbell Hang Power Cleans.

6 Front Squats

Keep the barbell in a good front rack position with the elbows in front of the barbell and the barbell high up on the collar bone.

Squat to parallel while maintaining a strong core and chest up.

Scaling: Reduce weight or perform air squats for proper technique.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Front Squats

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

Accessory Work (No Measure)

3 Sets: For Quality

8-10 Glute Ham Raises

:15-:20 GHD Supine Hold

100ft (30m) Reverse Sled Drag

Recovery (Checkmark)

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold