CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20/:20 PVC Pipe Prayer Stretch
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep
2 Sets, with Empty Barbell
3 Hang Snatch Pull
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Overhead Squats
5 Box Jumps
Snatch (Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch)
Coaching Notes, Strategy, and Goals
Starting @ 70% of and increasing to a heavy for the day
Goal: Technique proficiency in the snatch, speed through the middle and a good overhead receiving position.
Stimulus: Speed Strength, Technical Proficiency
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Look for a rapid turnover and a strong punch into the receiving position.
Modifications:
We can adjust to Hang Power Snatch, move to a clean complex, or adjust to dumbbell snatch
Red Pill or Blue Pill (Time)
“Red Pill or Blue Pill”
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: MRx 65/45lb, 30/20kg, Rx 95/65lb, 43/30kg
Box Height: 24/20in
Coaching Notes, Strategy, and Goals
Time Domain: 12-15min
Time Cap: 17min
Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets
Stimulus: Barbell cycling with moderate fatigue and fast transitions
RPE: 8/10
Primary Objective: Cycle the barbell efficiently—unbroken or strategic quick breaks to stay consistent each round.
Secondary Objective: Maintain steady footwork across the box to reduce fatigue bleed into the overhead squats.
Workout Strategy:
Approach each round as a controlled sprint. Choose a barbell weight that allows for at least 6–10 unbroken reps on the power snatches and ideally an unbroken set on the overhead squats. Transitions between movements should be immediate—no wasted time. Step down on the box jump overs to conserve energy and keep rhythm. Maintain a strong, braced position on the overhead squats, focusing on shoulder stability and midline engagement. Use the 1:00 rest wisely, breathe deep, shake out the legs, and reset your grip. The goal is consistency across all five sets, not a blowout first round followed by a fade.
Movement Modifications:
– Power Snatch: Scale load or adjust to hang power snatches or single-arm dumbbell snatches.
– Box Jump Overs: Step-ups or step-overs for athletes with impact or knee/ankle limitations; adjust box height as needed.
– Overhead Squats: Modify to front squats, dumbbell overhead squats, or reduce load if mobility/stability is a limiting factor.
Travel/Hotel/Limited Equipment (No Measure)
5 Sets: For Time
10 Alternating Dumbbell Power Snatch
10 Bench Jump Overs
5/5 Single Arm Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
5 Sets: For Quality
10 Banded Adductions /Side
:30 Weighted Wall Sit
Aim to perform each set with minimal transition between movements, and then rest a few minutes between sets to maintain quality movement. Weight the wall sits with a kettlebell in the goblet position.
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