CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scap Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep

2 Sets:

4 Burpees

6/6 Dumbbell Hang Muscle Snatch

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Barbell Overhead Squats

Primer (Checkmark)

To be completed at the instruction of the coach.
Specific Barbell Primer

2 Sets w/ Empty Barbell

3 Position Muscle Snatch

3 Position Power Snatch

3 Position Squat Snatch

Snatch (3 Position Snatch
High Hang + Hang + Floor
Every 90 seconds x 8 Sets
1+1+1
*Can drop the bar on the 3rd rep when lifting from the floor.
*These are ideally all performed as a squat snatch.)

Coaching Notes, Strategy, and Goals

Looking to start at 60% and keep the majority of the sets between 65-75%

Do not exceed 80% today

Stimulus: Technique / Speed Strength and Power

Cues:

For the high hang, really work on a vertical dip and drive through the bar with a strong finish. We will be looking to accelerate up and through the bar with a quick turnover into the catch. This is the limiter of the complex and will dictate the load for the rest of the lifts.

For the hang snatch, focus on staying over the bar at the knee and loading the hamstrings before coming back to the hip and through extension.

Put it together from the floor with a strong drive through the floor, acceleration past the knee, and violent vertical extension through the hip.

Modifications:

We can look to keep this as a 3 pos power snatch + overhead squat to work on dynamic positions without catching dynamically in the Overhead Squat.

Player’s Ball (Time)

“Player’s Ball”

4 Sets: For Time

15 Pull-Ups

5 Devils Press

Rest 1:00 b/t sets

Dumbbells: MRx 2 x 30/20lb, 14/9kg, Rx 2 x 50/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

Goal: 1:15–2:00 per set / Total Time: 7-11min

Time Cap: 12min

Stimulus: Grip Fatigue Management / Upper Body Interference

RPE: 8.5/10

Primary Objective: Keep Pull-Ups fast and controlled, ideally unbroken

Secondary Objective: Maintain sharp mechanics on Devil’s Press despite fatigue
Workout Strategy:

This is a sprint-style upper body interference workout where grip endurance and breathing under tension are key. The pull-ups should be quick, unbroken for higher-level athletes, or in fast sets of 8-7,10-5, or 5-5-5 to prevent early burnout.

The Devil’s Press will be the crux of this workout and demand a lot of energy. Look to stay steady here and keep on a good pace as you have the 1:00 rest after each set. The rest period will allow for partial recovery, but fatigue will build, so pacing is still necessary and consistent paces for each set across are what we are really looking for here.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

Part A)

Banded Snatch Pulls

4 x 4 @ 85% of 1RM Snatch

*These pulls will not be touch and go. Reset on the floor for each rep.

Part B)

4 Sets: For Quality

10-12 Ring Bicep Curls

10-12 Ring Tricep Extensions

12-15 Banded Face Pulls

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