CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep
2 Sets: For Quality
12-16 Plank Shoulder Taps
8/8 Single Arm Dumbbell Deadlift
10 Box Step-Ups + 5 Box Jumps
:20 Extended Inchworm Hold
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep
5 Snatch Grip RDLs
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Low Hang Power Snatch
Then..
Add weight gradually to reach 75% for first working set
Box Jump Primer:
2 Low Box Jumps
3 High Box Jumps (focus on soft, powerful landings)
Power Snatch (Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%
Superset with 3 high box jumps after each set of snatches)
Coaching Notes, Strategy, and Goals
Goal: Technical Proficiency and Developing Greater Power and a rapid turnover.
Stimulus: Power and Speed Strength
Cues:
Patience to the knee, speed through the hips with a fast turnover in the arms.
Receive with a firm punch.
Modifications:
Adjustments here would be to move to the Hang Power Snatch or Alternating Dumbbell Snatch
Breakfast for Dinner (AMRAP – Rounds and Reps)
“Breakfast for Dinner”
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 24/20in
Dumbbell: MRx 30/20lb, 14/9k, Rx 50/35lb, 22.5/15kg
Coaching Notes, Strategy, and Goals
Goal: ~7 Rounds
Stimulus: Muscular Stamina and Endurance
RPE: 8/10
Primary Objective: Maintain unbroken movement across dumbbell and wall walks
Secondary Objective: Keep box jump overs fast but controlled to manage heart rate
Workout Strategy and Flow:
The way we envision this workout going is to have athletes start on the wall and then do their 3 wall walks, move to the box-jump-overs for 7 reps, then to the dumbbell stationed furthest away from the wall and then back to the box and back to the wall in a nice flowy style AMRAP.
This will be a grindy triplet that stacks shoulder fatigue and challenges jumping efficiency under a tight time window. Start each round with composure on the wall walks, 3 reps should be quick and snappy, but don’t let sloppiness build under fatigue. Focus on clean lockout and fast transitions.
The box jump overs should be rhythmic and repeatable. Make sure to stay at a good steady pace that allows for consistency
For the alternating dumbbell snatches, unbroken is ideal. Move smoothly and breathe at the top of each rep. Maintain a wide base and really press through the legs and drive the dumbbell up through midline.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed, sub Bench Jump Overs for Box Jump Overs
Accessory Work (No Measure)
3-4 Sets: For Quality
:30 Wall Facing Handstand Hold
15/15 Terminal Banded Knee Extensions
100ft (30m) Sandbag Bear Hug Carry, For Load
Recovery (Checkmark)
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon