CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Warm-Up (8-10 min)
1:00 Row Easy
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge
–
2 Sets: For Quality
:40 Row Moderate to Hard, Building
10/10 Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep (5-7min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Snatch Grip Deadlift to the Hip
Hang Squat Snatch
Squat Snatch
Hang Squat Snatch
Snatch (Time)
“Snatch”
For Time
15 Power Snatch
500m Row
15 Power Snatch
Load: MRx 75/55lb, Rx 95/65lb, Rx+ 135/95lb
Score = Time
Overview / Goals / Stimulus / Objectives
Goal Time Domain: 5-8 minutes
Time Cap: 10 minute
Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes
Secondary Objective: Hard charging row at between 2-5k pace.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
– This is meant to be a sprint effort while maintaining technical capacity on the barbell.
Workout Strategy Notes:
Power Snatch: Start off with a good touch and go set, before settling into quick singles to finish off the first 15 reps in order to bring heart rate down before getting on the rower.
On the final power snatch, we should be looking to tackle quick singles throughout, but if you have something in the tank, finish with a set of 3-5 Touch N’ Go.
Row: Maintain a strong pace that will still allow you to come off quickly and get right back on the barbell. Focus is to hold around 5k-2k pacing.
Snatch (Weightlifting
Squat Snatch Complex
For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch
3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+)
xtra Instructions / Points of Performance
% is Based on 1RM Snatch
This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your 1RM Snatch.
We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats
Travel/Hotel/Limited Equipment (No Measure)
Travel / Hotel WOD:
For Time
30 Alternating Dumbbell Snatch
500m Row
15 Alternating Dumbbell Snatch
Load: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
Optional Accessories
3 Sets: For Quality
5 Lateral Banded Snatch Pulls
5 Single Leg Box Jumps
15-20 GHD Reverse Hypers *
*Can add load to GHD Reverse Hypers with Medball between feet
Recovery (Checkmark)
Mobility
:30 second Puppy Dog Pose
1:00 Barbell Adductor Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread The Needle Stretch
Foam Roll Lats and Upper Back