CrossFit Evergreen – CrossFit
Snatch (Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch)
Extra Instructions
Perform @ 75%+ of 1RM Snatch
Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.
*Snatches are meant to be done as a Squat Snatch, but a Power Snatch is acceptable if it allows for the best technique and most viable catching position.
I Let Him Go (Time)
“I Let Him Go”
For Time
10-8-6-4-2
Strict Handstand Push-Ups (MRx= Kipping HSPU)
Deadlifts
*10 Toe to Bar to Finish Each Round
Barbell: MRx 155/105, Rx 225/155, Rx+ 275/185
% on Deadlift should be no higher than 70% of 1RM
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 6:00-8:00
Time Cap: 12:00
Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less
Secondary Objective: Unbroken Deadlift reps
Stimulus: Mixed Strength Stamina Work
RPE: 8/10
Notes: We are working into a fun triplet here with the focus on a “Diane” feel of a workout with the goal of pushing the pace on the gymnastics components before setting up for a solid set of a challenging unbroken load on the Deadlifts today. The added midline fatigue from holding the strict position overhead as well as the midline control and bracing on the Deadlifts will add an extra element here to take into consideration. The first few sets should be held close to 90 seconds a round before trying to complete each subsequent round as close to 1:00 on the clock.
Travel/Hotel/Limited Equipment (No Measure)
For Time
10-8-6-4-2
Strict Handstand Push-Ups
20-16-12-8-4
Dual Dumbbell Deadlifts
*10 Toe to Bar to Finish Each Round
Dumbbells: Challenging Unbroken Loads
% on Deadlift should be no higher than 70% of 1RM
Accessory Work (No Measure)
For Quality:
5 Sets
12 Single Leg Banded Hip Thrust + :15 Iso On Final Rep, Each Side
20/20 Bicycle Crunches from Hollow
Recovery (Checkmark)
1:00 Child’s 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