CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets:

200m Run

10 Tempo Air Squats 31×1

10 Deep Lunge Mountain Climbers

:30 Down Dog Calf Gas Pedals

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

Barbell Prep (No Measure)

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

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Hang Power Cleans

3 Hang Squat Cleans

3 Paused Front Squats (:01 pause)

Then Add loads and Build to ~60–65% for Set 1 of complex

Clean (Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%

% is Based on 1RM Squat Clean)

Coaching Notes, Strategy, and Goals

Goal: Clean and technical squat clean reps, followed by solid positions in the pause front squats.

Stimulus: Front Rack Stability and Strength / Technical Strength in the Clean

Cues:

Patience to the knee, speed through the hips.

Push up on the bar out of the Front Squat.

Modifications:

We can move to Power Cleans, Hang Power Cleans, or even Dumbbell Power Cleans today.

If needed, move to Power Cleans + Back Squats if the front rack positioning is the biggest issue for athletes today.

Meat Sweats (Time)

“Meat Sweats”

For Time:

200m Run

5 Front Squats

200m Run

10 Front Squats

200m Run

15 Front Squats

200m Run

20 Front Squats

Barbell MRx 75/55lb, 34/25kg, Rx 135/95lb, 61/43kg

Coaching Notes, Strategy, and Goals

Goal: 6-9 min

Time Cap: 12 minutes

Stimulus: Pacing Under Fatigue / Leg Endurance

RPE: 8/10

Primary Objective: Maintain composure and barbell control as volume builds

Secondary Objective: Keep run pace consistent to preserve front squat quality
Workout Strategy:

This is a lower-body grinder with increasing squat volume and decreasing run recovery. The first 200m run should be fast but controlled, think of it as a buy-in. Front squats at this weight should ideally be unbroken for the first two sets, with a plan to break once in the set of 15 and possibly 2-3 times in the set of 20 if needed. The thought here is that the runs will be relatively smooth on the first two sets as you will only have a brief 5 rep set on front squats, but the fatigue should build after the set of 10 and definitely into the 15.

The runs serve as the active recovery, so avoid redlining. Focus on breathing and resetting your posture before approaching the bar again. The biggest challenge will be keeping midline stability and front rack integrity in later sets as the legs fatigue and lungs start to take over.

Keep a strong rack position, braced midline, and intentional barbell setup. Athletes who go out too hot on the run or rush barbell reps will fall apart by the set of 20.

Travel/Hotel/Limited Equipment (No Measure)

Dumbbell Front Squats @ 2 x 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets, For Quality

10 Hollow Rocks

10 V-Ups

10 Russian Twists

:10 second Hollow Hold

Recovery (Checkmark)

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose