CrossFit – Mon, Jul 7

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2:00 Cardio Choice

–

10 PVC Pipe Pass-throughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

20 Plank Shoulder Taps

10 Alternating Box Step-Ups

10 Air Squats

Specific Prep (No Measure)

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

w/PVC

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

–

5 No Jump Burpees

5 Box Jumps

8 Medball Front Squats

–

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

2 x 3 Position Snatch (Hang + Low Hang + Floor (Mid-Shin)

–

3 Burpee Box Jump Overs

8 Wall Balls

–

Get to Working Loads

Snatch (3 Position Snatch
Hang + Low Hang + Floor

Every 90 seconds x 8 Sets
1+1+1 @ 70%+
Looking to build to a heavy for the day

% of 1RM Snatch)

Coaching Notes, Strategy, and Goals

Modifications:

Level 1: 3 Position Hang Power Snatch + 2 Overhead Squats

Masters 55+: Can be Power or Squat Variations today.

Mobile, Agile, Hostile (AMRAP – Rounds and Reps)

“Mobile, Agile, Hostile”

For Reps:

10:00 AMRAP

6 Burpee Box Jump Overs

12 Wall Balls

2-4-6-8… Power Snatch

Box Height: 24/20in

Wall Ball: MRx 14/10lb, 6/4kg, Rx 20/14lb, 9/6kg, 10/9ft

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

Stimulus and Objectives:

Goals: Get into the round of 12 power snatch and as much of the way through as possible.

Stimulus: Moderate Barbell Cycling Under Pressure / Mixed-Modal Grind

RPE: 9/10

Primary Objective: Sustain consistent pacing on the BBJO and Wall Balls

Secondary Objective: Sustained quick singles and efficient technique on the barbell.
Workout Strategy:

This 10:00 AMRAP builds quickly, the snatches climb in reps, while the burpee box jump overs and wall balls remain fixed. That means as fatigue builds, the barbell becomes the primary time drain.

The first 3 rounds (2-4-6) should move quickly, athletes should be tackling fast singles and stay calm even in the early rounds.. In the 8s and 10s, the Snatches become the priority in terms of pacing and staying on top of the bar as this will become the primary time drain.

The Burpee Box Jump Overs should be smooth and steady, while attacking the Wall Balls as unbroken sets throughout. This along with the quick singles on the Power Snatch will help to maintain pace throughout the AMRAP.

Movement Modifications:

– Power Snatch: Start by reducing the load. If needed, modify to a hang power snatch or dumbbell snatch for athletes with mobility or skill limitations.

– Wall Balls: Reduce weight or target height first. If needed, scale volume to 10 reps and as a last mod we can move to Air Squats.

– Burpee Box Jump Overs: Adjust the Box Height, move to Step-Overs, or even move to Elevated Burpee Box Step-Overs.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

10:00 AMRAP

6 Burpee Bench Jump Overs

18 Air Squats

4-8-12-16… Dumbbell Power Snatch

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

8/8 Back Rack Rear Foot Elevated Split Squat

10-12 Ring Face Pulls

:30 Wall Sit (Weighted)

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch