CrossFit – Sat, Jun 7

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat & Mobility Flow

10/8 Calorie Row

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scapular Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep (No Measure)

To be completed at the direction of the coach.
General Prep

2 Sets:

5 Kip Swings or 5 Ring Rows (retraction focus)

5/5 Single Arm Dumbbell Deadlift

5/5 Dumbbell Snatch

8 Jumping Pull-Ups or 8 Ring Rows

20 Single Unders

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Primer & Skill Prep

2-3 Sets

10 Double Unders or 20 single unders

4 Alternating Dumbbell Snatch (build to workout load by final set)

2-4 Strict Pull-Ups (banded or scaled options)

The Construct (AMRAP – Rounds and Reps)

“The Construct”

20:00 AMRAP, With a partner.

4-8-12-16….

Alternating Dumbbell Snatch

Strict Pull-Ups

Starting @ 0:00 and Every 5:00 minutes

Complete 30/24 Calorie Row + 100 Double Unders

Dumbbell: 70/50lb, 32/22.5kg

We will start on the row for 30/24 Calories, then proceed to 100 double unders, before getting into the ladder of alternating dumbbell snatch and strict pull-ups. Every 5 minutes thereafter we will stop moving up the ladder and proceed back to the rower and the double unders. All reps are to be split between partners in the most efficient way possible to keep moving and get as far up the ladder as possible in the 20 minute timeframe.

Coaching Notes, Strategy, and Goals

Goal: Finish the round of 24+ on the ladder

Stimulus: Midline and pulling stamina under aerobic interference

RPE: 8.5/10

Primary Objective: Split the reps evenly and maintain a strong consistent pace with quality form on the Dumbbell Snatch

Secondary Objective: Transition fast and recover rhythm quickly after each row + double under effort.
Workout Strategy:

This is a high-interference, rhythm-breaking AMRAP that requires smart partner pacing and communication. Start each 5-minute cycle with the row and double unders—alternate in short, fast sets (e.g., 15/15 on the row, 25s or 50/50 on the rope). Once into the dumbbell and pull-up ladder, the goal is to move smoothly and minimize transition delays. Use quick hand switches on the snatches and manage strict pull-up sets wisely to avoid redlining. As rounds progress, reps get longer, so avoid big sets early. Split all reps strategically to keep both partners fresh—2s and 3s on strict pull-ups may be ideal. Reset your breath and grip before each row restarts to maintain quality across the 20:00 window.

Movement Modifications:

– Alternating Dumbbell Snatch: Use lighter weight as needed or substitute to a hang dumbbell snatch.

– Strict Pull-Ups: Scale to banded strict pull-ups, strict ring rows, or jumping pull-ups.

– Row: We can adjust to Ski Erg or Bike Erg Calories for the Row.

– Double Unders: Scale to 60 Double Unders or 150 Single Unders.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP Solo

4-8-12-16….

Alternating Dumbbell Snatch

Strict Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

10-12 Weighted Maltese Raises

10-12 Weighted Victorian Raises

12-15 Reverse Barbell Curls

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d