CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat + Mobility
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
Specific Barbell Prep
3 Position Snatch Pull
3 Position Muscle Snatch
3 Position Power Snatch
3 Overhead Squats
—
Add Light Loads
–
Snatch Pull
Low Hang Power Snatch
Hang Squat Snatch
—
Build to 60%
Hang Snatch (Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.)
Coaching Notes, Strategy, and Goals
% Limiter being either the Power Snatch or Hang Squat Snatch
Goal: Technique Proficiency, building to around 75% of 1RM
Stimulus: Speed Strength, Technical Proficiency
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Punch fast and receive the bar with a strong core and lockout.
Modifications:
We can move to Power Snatch for all lifts today and keep to the traditional hang if needed.
For athletes with movement limitations look to tackle this complex as a clean complex or could even adjust to a single dumbbell snatch.
Excellent! (AMRAP – Rounds and Reps)
“Excellent!”
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Pull-Ups
Barbell: MRx 75/55lb, 34/25kg, Rx 115/75lb, 52/34kg
Coaching Notes, Strategy, and Goals
Goal: Complete 75+ Reps (The round of 12+12… +15 Overhead Squats and beyond
Stimulus : Powerful Couplet / Complementary Movements
RPE : 9/10
Primary Objective : Stay unbroken on the Overhead Squats through the round of 12.
Secondary Objective : Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.
Workout Strategy:
The loading should allow for unbroken sets on the Overhead Squats today, with the added strategy for those proficient enough in the Snatch, to Squat Snatch the first rep of each set. For athletes that have pull-ups, but lack the volume capacity, consider breaking pull-ups into sets of 3 from round 1 on. For our more intermediate athletes, look to go 3 reps on round one, then all 6 reps, then 5-4, then 6-6, then 5-5-5 in the round of 15. This breaking strategy will keep the movement pattern strong while also reducing the heart rate enough to get right back to the barbell for another unbroken set.
Movement Modifications:
– Overhead Squat: The first modification would be to reduce the loads. Then next look to go to an Overhead Lunge for those that just lack a touch of mobility. For those severely limited by the overhead position, let’s adjust to a Back Squat. We could increase loads for those that are strong, but lack mobility to match the similar stimulus.
– Pull-Ups: Let’s first look to modify to a strict banded pull-ups, then next move to a jumping pull-up mimicking the kipping pull-up and having the bar above the head at about 6 inches which will create a 90 degree angle at the elbow when standing directly underneath the bar. Finally lets move to ring rows as the adjustment for our newest athletes in order to keep the workout flowing and the intensity high.
Travel/Hotel/Limited Equipment (No Measure)
For Time
7:00 AMRAP
2-4-6-8-10…
Single Arm Overhead Squat
Strict Pull-Ups
Barbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets: For Quality
10-12 Chest Supported Dumbbell Rows
10 Banded Y-Raises
12/12 Side Lying Dumbbell External Rotations
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