CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep (4-6 min)
2 Sets: For Quality
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep (4-6 min)
Add loads to the barbell so the bar is off the floor
3 Slow Power Snatch
3 Power Snatch
3 Bar Facing Burpees
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Then Build Loads to 70-75% on the barbell over 3-4 sets, practicing 2-3 bar facing burpees on the build up.
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Adjust to working loads for the workout and get ready to attack
Echoes of Earth (Weight)
“Echoes of Earth”
Every 8:00 x 3 Sets
15 Bar Facing Burpees
5 Power Snatch @ 70%
4 Power Snatch @ 75%
3 Power Snatch @ 80%
% is Based on 1RM Power Snatch
Coaching Notes, Strategy, and Goals
“Echoes of Earth” is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.
Goal: 4:00–5:30 per set
Stimulus : Sprint intensity, barbell stamina, technical under fatigue
RPE : 8.5–9/10
Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control
Key focus areas:
Push the pace on burpees without completely spiking heart rate
Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown
Manage breathing between barbell sets for consistency
Movement Breakdown & Strategy
15 Bar Facing Burpees
Move fast, but stay smooth and consistent. Step-down and jump-up can save energy while maintaining pace. Focus on efficiency—no extra steps between reps. Breathe intentionally through the burpees to prevent spiking heart rate too early. Aim for a steady pace (~60-90 seconds or less) without redlining.
5 Power Snatch @ 70%
This is the “moderate” barbell portion, but under elevated heart rate from burpees.
Quick Singles is the approach today
4 Power Snatch @ 75%
Slightly heavier bar—lall singles for everyone.
Reset between each rep
Breathe once or twice at the top before setting up for the next lift
Focus on bar path efficiency and aggressive turnover.
Strategy (No Measure)
3 Power Snatch @ 80%
These should feel heavy but manageable. Keep Technique Sharp
Methodical singles with quick reset
Maintain bar close to the body through pull and catch
Expect these reps to be slower, but stay composed and aggressive through the lift.
Pacing & Recovery Tips
Control breathing from the last 5 burpees into your first power snatch setup.
Use the first 2-3 snatches at 70% to recover slightly and establish rhythm.
Focus on quick, efficient barbell cycling through singles as barbell load increases.
Maintain composure through the last 3 heavy reps—the last lift of each set is a mental push.
Each set is a sprint, but it’s also technical—don’t let poor mechanics cost you time in failed reps.
Power Snatch (This is here to find your percentages for the WOD.)
Travel/Hotel/Limited Equipment (No Measure)
Every 8:00 x 3 Sets
16 Lateral Burpees over Dumbbell
12 Dumbbell Snatch
8 Dumbbell Snatch
4 Dumbbell Snatch
Dumbbells: Increase loads on each set. Stay unbroken on each set
Accessory Work (No Measure)
3 Sets: For Quality
8/8 Single Arm Kettlebell Snatch
:15-:20 Ring Support Hold
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