CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
:20/:20 Active Scorpion Stretch
:30 Alternating Active Pigeon Stretch
:20/:20 Samson Stretch
–
2 Sets: For Quality
5 Snatch Romanian Deadlifts
4 Hang Snatch High Pull
3 Muscle Snatch
2 Overhead Squats
1 Snatch Balance
3 Box Jumps, Building in Height
Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)
You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.
% is Based on 1RM Squat Snatch
Looking for sets to be done @ 80-90% of 1RM
Climbing To Freedom (AMRAP – Rounds and Reps)
“Climbing To Freedom”
10:00 AMRAP
12 Wall Balls
8 Deadlifts
4 Box Jumps
Wall Ball: 20/14
Barbell: MRx 155/105, Rx 225/155
Box Height MRx 24/20″, Rx 30/24”
Goals / Stimulus / Objectives
Goal: 6+ Rounds
Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.
Secondary Objective: Consistent Pace Round to Round
Stimulus: High-intensity Triplet /Posterior Chain Dominant
RPE: ~8/10
Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.
Travel/Hotel/Limited Equipment (No Measure)
10:00 AMRAP
16 Air Squats
12 Dual Dumbbell Deadlifts
6 Bench Jump Overs
Dumbbells: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
4 Sets: For Quality
3 Burpee Broad Jumps for Distance
3/3 Single Leg Lateral Box Jump
Part B)
4 Sets: For Quality
8 Ring Hamstring Curls
:20/:20 second Single Leg Glute Bridge Hold
Recovery (Checkmark)
PRVN Recovery #1
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch