CrossFit Evergreen – CrossFit
Hang Snatch (Every 2:30 x 5 Sets
3 Hang Squat Snatch @ 75%+ of 1RM Snatch
Build to a heavy 3 @ around 8 RPE on the Day
)
This format dictates that we are starting at 75% and increasing loads on each set.
Sonic Boom (AMRAP – Rounds and Reps)
7:00 AMRAP
1-2-3-4-5..
Overhead Squat
Lateral Burpees over the Bar
Barbell: MRx 75/55, Rx 95/65, Rx+ 135/95
Goal: Get through 8+ Rounds (8+8) = 36 Reps of Each
Stimulus: Muscular Stamina and Endurance / Glycolytic
RPE: 8/10
Primary Objective: Complete each set of overhead squats unbroken
Secondary Objective: Burpee Cadence / Keep smooth and keep your breath
This one is fast and we will move quickly up the ladder. The goal is to hit each set of overhead squats with a squat snatch to start, then into the overhead squat reps to finish each set. We are looking for quick transitions and unbroken sets of overhead squats with rhythmic burpees to keep breath and transitions to a minimum here.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed , Can Sub Dumbbell
Recovery (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Accessory Work (No Measure)
For Quality:
4 Sets
5/5 Paloff Press w/ Rotation
5/5 Parallel Medicine Ball Rotational Throw
5/5 Single Leg Rotational Broad Jump
Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.