CrossFit – Sat, May 10

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Flow / Loosen Up (3-5min)

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep: (6-8min)

(Empty Barbell)

3 Position Hang Power Clean

5 Front Squats

3 Position Hang Squat Clean

5 Inchworm to Hollow

5 Piked Push-Ups

– Add Loads –

3 Power Cleans

3 Front Squats

3 Squat Cleans

3 Handstand Push-Up Negatives or Box Piked Handstand Push-Ups

3 Squat Cleans (Working Weight)

3 Handstand Push-Ups or modificatoin

DOM (Time)

Partner Hero WOD

“DOM”

For Time

Buy-In: 50/45/40 Calorie Row

—

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans

Handstand Push-Ups

—

Cash-Out: 50/45/40 Calorie Row

Barbell: MRx 75/55lb, 34/25kg, Rx 100/75lb, 45/34kg

Combined on the 50/45/40 calorie row, but each partner must complete 10 cleans, then each partner must complete 10 handstand push-ups and so on down to 1+1. This does not mean all 10 at once, but just that both partners must finish their 10 cleans before moving to 10 handstand push-ups.

Coaching Notes, Strategy, and Goals

Goal time Domain: 17-21min

Time Cap : 25min

Primary Objective: Complete the workout sets on the Cleans and Handstand Push-ups manageable to keep the flow of the workout going and limit total rest time here today.

Secondary Objective: Complete each row evenly and efficiently with bursts of 30 seconds on / 30 seconds off.

Stimulus: Partner Hero WOD! / Leg and Upper Body Pressing Stamina.

RPE: 8/10

Workout Strategy and Movement Breakdown

This is a gritty stamina grinder with interference from barbell to gymnastics, testing coordination, midline fatigue, and upper body endurance. It’s crucial to communicate constantly and manage transitions. The row buy-in/cash-out is about rhythm; the middle work is about smooth reps and conserving shoulder power.
Buy-In Row Strategy

Shared Calories (50/45/40) : Switch every 10–15 calories to stay fresh.

Maintain a pace around 1250-1400 Cal/Hr for Men and 900 – 1150 cal /hr for Women.

Get off the rower breathing hard, not crushed — you’ll need those shoulders for cleans/HSPUs.

10-1 Ladder Strategy

Squat Cleans (100/75 lb)

Moderate weight should allow fast singles or touch-and-go in early rounds.

Round 10–7: Break as needed — partner 1 does 2-3 reps, then switch.

Round 6–1: Consider quick singles or short sets with crisp transitions.

Emphasize posture and a strong front rack catch — fatigue will encourage sloppy reps if not monitored.

Strategy (No Measure)

Handstand Push-Ups

Key limiter in this workout.

Cash-Out Row Strategy

Switch every 10–15 cals. One partner sits down while the other finishes the last movement, if possible.

Start conservative, then ramp up intensity in the final 20–25 cals if gas is left in the tank.

Final 10 cals should be an all-out push.

Travel/Hotel/Limited Equipment (No Measure)

For Time

Buy-In: 600m Run

—

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Dual Dumbbell Squat Cleans

Handstand Push-Ups

—

Cash-Out: 600m Run

Barbell: 95/65lb, 43/30kg

Accessory Work (No Measure)

5 Sets:

:20-:30 Wall Facing Handstand Hold

6-8 Hang Clean High Pulls , Moderate loads

Recovery (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)