CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep:
2:00 Cardio Choice
—
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Box Step-Ups
-Alternating Arm Swings
-Wrist Circles
-Trunk Rotations
-Bow and Bend
– Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Barbell Warm-Up (No Measure)
To be completed at the instruction of the coach.
Barbell Warm-Up
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position
– Snatch Pull
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Snatch Grip Push Jerk
Then add loads to the barbell and build to working weights
Hang Power Snatch (Hang Power Snatch
10:00 EMOM
3 Reps @ 60-65%)
Coaching Notes, Strategy, and Goals
% of 1RM Power Snatch
The primary focus will be on keeping the barbell close and working into a fast turnover. The goal is to stay snappy and quick into the punch. Finish strong and then reset to the top of the lift before catching and then resetting back to the knee for reps 2 and 3.
Key focus areas:
Speed through the Middle
Bar Close
Snappy Turnover
Modifications:
This is a great style of weightlifting session for both newer athletes to the lifts and more experienced athletes. Plan to have all athletes tackle this as prescribed.
Power Snatch (To be used for percentages on the Hang Power Snatch)
Drop it Like it’s Hot (AMRAP – Rounds and Reps)
“Drop it Like it’s Hot”
10:00 AMRAP
5 Strict Handstand Push-Ups
10 Alternating Dumbbell Snatch
10 Box Jump Overs
Dumbbell: MRx 35/25lb, 15/12kg, Rx 50/35lb, 22.5/15kg
Box Height: 24/20in
Coaching Notes, Strategy, and Goals
Goal: ~ 6 Rounds
Stimulus : High Intensity Triplet / Mixed Modal Glycolytic work
RPE : 8/10
Primary Objective: Complete each round in under 2:00 minutes
Secondary Objective : Keep unbroken sets on the Strict Handstand Push-Ups and Alternating Dumbbell Snatch.
Workout Strategy and Notes:
This is a fun little triplet that brings us shades of the Open from a couple years back. The goal here is to work on making these movements as cyclical as possible and manage fatigue in the Handstand Push-Ups as these will become the crux of the workout. A note that the Alternating Dumbbell Snatch should be at a load that remains unbroken throughout the entire AMRAP.
Modifications:
Strict Handstand Push-Ups: Box Piked Handstand Push-Ups (Kneeling or Toes on Box)
Alternating Dumbbell Snatch: Reduce the load or move to a Hang Dumbbell Snatch
Box Jump Overs: Reduce the box height or move to alternating box step-ups.
Travel/Hotel/Limited Equipment (No Measure)
10:00 AMRAP
5 Strict Handstand Push-Ups
10 Alternating Dumbbell Snatch
10 Bench Jump all the way Overs
Dumbbell: 50/35lb, 22.5/15kg
Bench Height: 18in
Accessory Work (No Measure)
5 Sets: For Quality
5 Strict Dips
10 Dual Dumbbell Bench Press
10/10 Half Kneeling Banded Chop
Recovery (Checkmark)
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations