CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Bodyheat

2:00 Cardio Choice

–

10/10 sec Hand to Hang Wrist Rotations

:15/:15 sec Overhead Lat and Tricep Stretch

:30 sec 90/90 Hip Switch Rotations

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets:

6 Tall Muscle Cleans

10/10 Behind the Neck Elbow Punch Throughs

8 Quarter Squat Reactive Jumps

8 Barbell Good Mornings

6 Front Squats

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep and Barbell Primer

2 Sets w/empty barbell

3 Hang Muscle Cleans

3 Tall Squat Cleans

3 Hang Squat Cleans

—

Add Loads

—

3 Slow Pull Squat Clean

3 Squat Clean

—

Get to Working Loads

Clean (Squat Clean

Every 90 seconds x 10 Sets
Sets 1-5: 2 Squat Cleans @ 75%
(Touch & Go)
Sets 6-10: 1 Squat Clean @ 80-90%

% is Based on 1RM Squat Clean)

Coaching Notes, Strategy, and Goals

Focus: Technical Execution, Speed through the middle and a tight firm front rack position into the Squat Clean

Cues: Patience, then speed. Finish tall and pull under with speed, precision and fast elbows.

Modifications:

Level 1: 3 Hang Power Cleans + 2 Front Squats Across all sets at 6-8 RPE / 10

Masters 55+: Can be Power or Squat Variations today.

Wax On, Wax Off (Time)

“Wax On, Wax Off”

For Time:

20-15-10-15-10-5

Front Squat

Pull-Ups

Barbell: MRx 75/55lb, 34/25kg, Rx 95/65lb, 43/30kg

Stimulus and Objectives:

Score: Time

Time Cap: 14:00

Goal: 7:00 – 11:00

Stimulus: Leg Stamina & Gymnastics Volume Under Fatigue

RPE: 8/10

Primary Objective: Stay consistent on pull-up volume while cycling light front squats efficiently

Secondary Objective: Keep consistent unbroken reps on Front Squats throughout.
Workout Strategy:

“Wax On, Wax Off” is a classic push-pull combo with substantial volume that requires breathing, composure, and postural control. The first set of 20 will set the tone. Look to break up strategically to allow for even pacing across the workout.

Front squats should be cycled as unbroken smooth reps or at most 2 sets for each set. Keep elbows high, heels grounded, and breathe through the top.

Pull-ups are where grip and arms can fade. Plan early breaks (e.g., 10-10, 8-7, 6-4) and stay quick on transitions. Don’t fall into the trap of going out hot on the round of 20 and struggling through the back half.

The descending-ascending rep scheme brings the mental game into play during the second round of 15s, so pace this round like your opener.

Movement Modifications:

– Front Squats: First reduce loading to keep within the intended rep range per set. If needed, move to Back Squats or use DB Front Squats or Goblet Squats.

– Pull-Ups: First consider reducing volume to 16-12-8-12-8-4 reps per round or modify to banded pull-ups, jumping pull-ups. Lastly we can move to ring rows to keep the stimulus and have athletes stay moving.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

16-12-8-12-8-4

Dual Dumbbell Front Squat

Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

15 Bent Over Barbell Rows

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold