CrossFit – Fri, Jun 6

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Activation Work

2 Sets

10/10 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

:30/:30 Pigeon Pose

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific movement Prep

3 Sets, For Quality

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Back Squat (Back Squat
10:00 EMOM
3 Reps @ 70-75% of 1RM)

Coaching Notes, Strategy, and Goals

Modifications:

For those with knee issues, adjust to a box squat, for those with lumbar or lower back pain, consider a split squat variation.

Closer to the Sun (Time)

“Closer to the Sun”

3 Rounds for Time

15 Power Clean

21-15-9 Toe to Bar

15 Thrusters

21-15-9 Bar Facing Burpees

Load: MRx 75/55lb, 34/25kg, Rx 115/75lb, 52/34kg

Coaching Notes, Strategy, and Goals

* (Re-Test from 5-31-2024)

Goal: 10-13 minutes

Time Cap: 15 minutes

Stimulus: High-volume engine test with barbell cycling and gymnastics interference

RPE: 9/10

Primary Objective:

Manage grip and breathing to stay smooth and composed through the transitions—especially between gymnastics and barbell movements.

Secondary Objective:

Attack the bar-facing burpees with a steady, relentless rhythm without letting heart rate spike beyond control.
Workout Strategy:

This workout will challenge your grip, lungs, and barbell cycling under fatigue. Start with a composed 15 power cleans, aim for 2–3 quick sets (8-7 or 6-5-4). Toes-to-bar are layered in with a descending rep scheme, so break early on the 21s to stay fresh for the barbell that follows. The 15 thrusters will hit hard and build fatigue over the course of the workout. The goal is to attack them in either an unbroken set or 2 sets with either a 9-6 rep scheme or 8-7. Keep the bar moving with good breathing. The bar-facing burpees will jack the heart rate up, so stay low and find a sustainable burpee pace. The round of 15 will require a big push, so stay strong and consistent through the middle round here before finishing fast in the round of 9.

Movement Modifications:

Power Clean: Scale load or substitute with dumbbell power cleans.

Toes-to-Bar: Modify to toes-to-target, knee raises, or V-ups. Reduce reps (e.g., 15-12-9)

Thrusters: Scale barbell load, or substitute with dumbbell thrusters or front squats for shoulder limitations.

Bar-Facing Burpees: Step-over burpees or lateral burpees to a line for those with jumping restrictions; reduce reps if needed.

Travel/Hotel/Limited Equipment (No Measure)

Sub Dumbbell Power Cleans and Thrusters @ 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Sub Dumbbell Power Cleans and Thrusters @ 50/35lb, 22.5/15kg

4 Sets: For Quality

5/5 Single Leg Box Jump, (Safe Height)

8/8 Landmine Rotational Clean and Press

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