CrossFit – Fri, May 2

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

1:30 Cardio Choice

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

General Prep (5-7 min)

2 Sets: For Quality

10 Alternating Box Step-Ups

6/6 Worlds Greatest Stretch

8 Bar Kip Swings

6 Hanging Strict Knee Raises

6/6 Single Arm Dumbbell Hang Snatch @ Warm-Up Loads

Barbell Prep (No Measure)

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

Empty Barbell

Snatch Grip Push Press +

Snatch Grip Push Jerk +

Snatch Grip Split Jerk +

3 Overhead Squats

– Add Loads –

Snatch Grip Push Jerk +

Snatch Grip Split Jerk +

3 Overhead Squats

– Add Loads –

Snatch Grip Push Jerk or Split Jerk

3 Overhead Squats

– Then Get to Working Loads on the Bar-

Overhead Squat (Overhead Squat
Every 2:00 minutes x 5 Sets
3 Reps @ 80%+ of 1RM Snatch)

Coaching Notes, Strategy, and Goals

Modifications:

We can adjust to a Front Squat or Back Squat for those with mobility concerns.

We can adjust to an Overhead Split Squat for those with back issues that are still looking to develop their overhead stability.

Bruiser’s Bootcamp (Weight)

“Bruiser’s Bootcamp”

Every 2:00 minutes x 6 Sets

8 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: 24/20in

Dumbbell: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

Goal: ~1:30 / Set

Primary Objective: Quick Transitions and Unbroken Movements

Secondary Objective: Work to descend splits across. This would mean starting off at around that 1:40 mark and descending to the 1:20 mark

Stimulus: Upper Body Density / Interference

RPE : 7/10

Strategy and Movement Breakdown:

“Bruiser’s Bootcamp” consists of six sets performed every two minutes, featuring toe-to-bar, single-arm dumbbell hang snatches, and single dumbbell box step-overs. The primary focus during this workout is to maintain a steady rhythm while managing your time effectively to complete all prescribed repetitions within the two-minute window. Prioritize form and efficiency, especially as fatigue accumulates over the sets. Start strong, and aim to complete each round with minimal rest so you can recover adequately before the next set.
8 Toe to Bar

Hang from the bar with an active grip and engage your lats.

Use a kipping motion to bring your toes to the bar, ensuring your legs stay straight.

Focus on a controlled descent to avoid excessive swing.

Scaling: Adjust to Toes to Target or Alternating Toes to Bar first, then move to kipping knee raises or strict knee raises.

5/5 Single Arm Dumbbell Hang Snatch

Start with the dumbbell hanging between your knees; hinge at the hips while maintaining a flat back.

Explode upwards, using your legs and hips to drive the dumbbell overhead.

Switch arms after each set of five, ensuring proper technique throughout.

Scaling: Reduce the weight of the dumbbell if necessary for better control.

Strategy (No Measure)

12 Single Dumbbell Box Step-Overs

Hold the dumbbell in one hand at your side, on your shoulder, or in the goblet position.

Step up onto the box with one foot, bringing the other foot up to follow; step down carefully.

Alternate the leading foot to ensure balanced work on both sides.

Scaling: If needed, lighten the load, perform step-ups without weight, and/or reduce the box height.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

*Can sub Bench Step-Ups

Accessory Work (No Measure)

5 Sets: For Quality

3 Seated Box Jumps to High Box

3/3 Single Leg Broad Jumps with 2 Foot Landing

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose