CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep, Activation, and Mobility
400m Run
—
1-2 Sets:
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Hollow Rocks
10 Alternating V-Ups
10 Scapular Pull-Ups
:15 Tuck L-Hang
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep
Hang Muscle Snatch (Empty Barbell)
Hang Power Snatch (Empty Barbell)
8 Bar Kip Swings
Low Hang Muscle Snatch (Empty Barbell)
Low Hang Power Snatch (Empty Barbell)
4 Kipping Knees to Chest
4 Kipping Toe to Target or Alt Toes to Bar
4 Toes to Bar or Scaling Mod
—
Then Build Towards Working Loads on Barbell
Sentinel Storm (3 Rounds for reps)
“Sentinel Storm”
For Max Reps
3 Sets:
8:00 AMRAP
1000m Run
25 Toes to Bar
– Max Power Snatch
Rest 4:00 b/t sets
Barbell: MRx 95/65lb, 43/30kg, Rx 115/75lb, 52/34kg
Coaching Notes, Strategy, and Goals
Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)
Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling
RPE : 9/10
Primary Objective: Maximize barbell time by pushing the run and toes-to-bar efficiently without redlining. We are looking to complete the run right around that 5:00 mark.
Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal
Workout Strategy:
Each 8:00 interval is a race to earn time with the barbell. Run aggressively (~80–85% effort) to finish around the 5:00 mark, leaving time for a quick, efficient set of toes-to-bar. Break the toes-to-bar early (e.g., 10-8-7 or 15-10) to avoid grip failure. The power snatches are the key crux of this workout and how the workout is scored. Opt for fast, crisp singles with quick resets to keep moving without burnout. Use the 4:00 rest to breathe, shake out your forearms, and prepare to repeat. Consistency across sets is the primary focus. Rounds 2 and 3 will expose pacing flaws from round 1, so don’t go out too hot.
Movement Modifications:
– Run: Scale distance to 800m or 600m based on time constraints or aerobic ability
– Toes-to-Bar: Modify to toes-to-target, alternating toes to bar, hanging leg raises, or V-ups. We can also reduce reps to 15–20 as needed
– Power Snatch: Scale weight or modify to hang power snatch (lower back limitations or newer athletes) or dumbbell snatch for shoulder or mobility restrictions.
Travel/Hotel/Limited Equipment (No Measure)
For Max Reps
3 Sets:
8:00 AMRAP
1000m Run
25 Strict Knees to Chest
– Max Alternating Dumbbell Snatch
Rest 4:00 b/t sets
Barbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
5 Sets, For Quality
:45 Ring Plank
14 Alternating Landmine Oblique Twists
Recovery (Checkmark)
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose