CrossFit – Tue, Apr 15
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep: (6-8 min)
400m Run
–
2 Sets:
1 Wall Walk + :10-15 Nose to Wall Handstand Hold
10 Hollow Rocks
10 Supermans
8 Barbell Upright Rows
8 Bradford Press with Lockout
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep: (10-12 min)
8 Bar Kip Swings
8 Strict Knee Raises
4 Barbell Strict Press
4 Barbell Push Press
4 Barbell Push Jerk
–
Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest, then 3-4 Kipping Toes to Target or Alternating Toes to Bar, then build into a set of 3-4 Toes to Bar
Build to working loads for the conditioning piece with some light sets on the barbell for 3-4 strict press, then a little more load for 3-4 push press + 2-3 Push Jerk, then build to Push Jerk working loads.
–
200m Run
8 Toe to Bar
5 Shoulder to Overhead at Working Loads
–
Adjust bars back down to strict press starting weight @ 75% of 1RM and bring the barbells to the rack for the strength piece.
Shoulder Press (Every 2:00 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 1 Rep @ 90%+)
Coaching Notes, Strategy, and Goals
% is Based on 1RM Strict Press
Stimulus: Absolute Strength Development
We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell
RPE: 6/10 *Loading is high, but overall fatigue on the body should be low
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent + Fast Ascent
Modifications:
Dual Dumbbell Strict Press or Single Arm Dumbbell Strict Press
Landmine Press
The Jedi Trials (4 Rounds for time)
“The Jedi Trials”
For Time
Every 5:00 x 4 Sets
400m Run
21 Toes to Bar
12 Shoulder to Overhead
Barbell Load: MRx 5/65lb, 43/30kg, Rx 155/105lb, 70/48kg
Score: Total Working Time
Coaching Notes, Strategy, and Goals
“The Jedi Trials” is a repeatable, high-effort interval workout combining monostructural running, high-skill gymnastics, and moderate-to-heavy barbell cycling. Each round demands a strong balance between engine, grip endurance, and overhead stability. The goal is to maintain consistent splits across all four sets, without allowing any round to fall off significantly.
Goal : 3:30-4:00 / Round
Stimulus : Lactate threshold, aerobic power, and midline stamina
RPE : 8.5/10
Focus : Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps
Primary Objective : Consistent pacing round to round
Secondary Objective : Push for unbroken or smartly broken sets on the shoulder-to-overhead without major rest
Movement Breakdown & Strategy
400m Run
Pace should be strong but controlled (~80-85% effort). Focus on quick foot turnover and relaxed breathing. You want to come off the run breathing hard but still able to immediately start toes-to-bar without a long break. Use the final 50m of the run to control breathing and prepare for the rig.
21 Toes-to-Bar
Grip and midline fatigue will accumulate over rounds. Break early and smart:
Advanced: 11-10 or 12-9
Intermediate: 8-7-6 or 7-7-7
Beginner: 5-5-5-6
Maintain a tight arch/hollow swing to stay efficient. Relax the grip when possible and avoid over-swinging. Modifications include knees-to-chest or hanging knee raises if needed.
Strategy (No Measure)
12 Shoulder to Overhead (155/105 lb, 70/48 kg)
Choose the most efficient style based on fatigue: Ideally Push Jerk is the movement we are moving towards today.
Advanced athletes should aim for unbroken sets.
If breaking is necessary, plan for 7-5 or 6-6 with a very short rest.
Focus on a strong dip and vertical drive through the bar. Keep elbows slightly in front of the dip to maintain bar path efficiency.
Pacing & Recovery Tips
Treat the first run as your baseline—find a pace you can replicate four times.
Break toes-to-bar proactively before you hit grip fatigue.
Breathe intentionally during the barbell work—recover while locking out overhead.
Aim to finish each working set in 4:00 or less to earn at least 1:00-1:30 rest before starting the next round.
Your score is the slowest round, so consistency is more important than one blazing fast set.
Travel/Hotel/Limited Equipment (No Measure)
For Time
Every 5:00 x 4 Sets
400m Run
21 V-Ups
12 Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets: For Quality
:30/:30 Paloff Press Hold
1:00 Weighted Plank
Recovery (Checkmark)
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
CrossFit – Mon, Apr 14
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
:20/:20 Samson Lunge Stretch
:30 Puppy Dog Pose
:30 Alternating Active Pigeon Stretches
General Prep (4-6 min)
2 Sets: For Quality
8 Barbell Kang Squats
5/5 Pistol Box Step-Downs
:30 Dead-Bug
:30 Bird-Dog
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep (12min)
Add Light Loads to the Barbell
2 Sets: For Quality
10 Deadlifts
10 Barbell Back Squats
10 Box Jumps
–
Build to working loads on the barbell over the course of 8:00 minutes
Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 5 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
Set 5: 1 Rep @ 95%
Set 6: 1 Rep @ 95%)
Coaching Notes, Strategy, and Goals
% is Based on 1RM Back Squat
Stimulus: Absolute Strength Development
We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell
RPE: 9/10, Heavy Singles will place a good amount of CNS stress on the system today.
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent + Fast Ascent
Modifications:
Box Squat for Knees
Split Squat for Lower Back Health
District Throwdown (Time)
“District Throwdown”
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: MRx 135/95lb, 61/43kg, Rx 225/155lb, 102/70kg
Box Height: 24/20in
Coaching Notes, Strategy, and Goals
“District Throwdown” is a classic sprint-style couplet with moderate-to-heavy deadlifts and high-output box jump overs. The workout is short and intense, targeting posterior chain stamina, explosive power, and metabolic conditioning. Athletes should push the pace while maintaining tight form under fatigue.
Time Domain : 4-7min
Time Cap: 10 min
Stimulus: Sprint effort, power output, and fatigue resistance
RPE : 9/10
Focus: Unbroken or fast-broken deadlift sets and aggressive, efficient box movement
Primary Objective: Move fast, but not recklessly—this is a short workout, but grip and legs will blow up quickly if not managed.
Secondary Objective : Minimize transition time and keep sets quick and tight.
Movement Breakdown & Strategy
Deadlifts (21-15-9 at 225/155 lb, 102/70 kg)
Push for unbroken sets if deadlift capacity allows. If needed, break into quick sets with minimal rest (e.g. 12-9, 8-7, 5-4) to avoid form breakdown. Keep a neutral spine and strong hinge—bracing before each pull is key. Use a mixed grip or hook grip if grip fatigue is a limiter. Breathe at the top and stay tight on the descent.
Box Jump Overs (24”/20”)
Stay close to the box and move with intent—step down or jump down depending on your capacity and control. Use a rhythm that allows steady breathing and efficient movement. If you’re sprinting, consider lateral jump-overs or fast turnarounds for transitions. Avoid pausing at the top of the box.
Strategy (No Measure)
Pacing & Recovery Tips
Round of 21: Start fast but stay composed—this round sets the tone.
Round of 15: Settle into your rhythm, aim to hold your splits.
Round of 9: Empty the tank—go unbroken and keep box jumps aggressive but clean.
Keep rest between bar and box minimal—transitions are where time is lost or gained.
Final Thoughts
This is a fast burner with a high return on effort. Focus on quality deadlift mechanics and relentless pace on the box. Stay just shy of redline early so you can push hard through the final set.
Travel/Hotel/Limited Equipment (No Measure)
Travel / Hotel:
For Time:
21-15-9
Dual Dumbbell Deadlifts
Bench Jump Overs
Load: 70/50lb, 32/22.5kg
Accessory Work (No Measure)
3 Sets: For Quality
10 Glute Ham Raises
15 GHD Hip Extensions
:30 Sorenson Hold
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 Fol d
CrossFit – Sat, Apr 12
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)
400m Group Run
:20/:20 Scorpion Stretch
:30 Puppy Dog Pose
:30 Saddle Pose
General and Specific Prep (8-10min)
3 Sets: For Quality
12 Bear Plank Shoulder Taps
10 Air Squats
8/8 Single Arm Dumbbell Deadlift
8 Dumbbell Hang Snatch @ Warm-Up Load
6 Inchworm Push-Ups
Primer (Checkmark)
To be completed at the instruction of the coach.
Specific Primer (2 min)
4 Handstand Push-Ups
6 Alternating Dumbbell Snatch
6 Wall Balls
2 Wall Walks
6 Wall Balls
Never Go Back (Time)
“Never Go Back”
For Time, with a Partner
400m Run
60 Handstand Push-Ups
60 Wall Balls
400m Run
80 Alternating Dumbbell Snatch
80 Wall Balls
400m Run
10 Wall Walks
100 Wall Balls
*Run Together, Split the other Workloads
Dumbbell: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg
Wall Ball: 20/14lb, 9/6kg
Coaching Notes, Strategy, and Goals
This workout is a partner-based endurance and stamina challenge, combining gymnastics, weightlifting, and conditioning. The key to success is efficient rep transitions, strategic workload distribution, and smooth pacing on the run to maximize performance without redlining too soon.
Goal: 20-26 minutes
Time Cap: 30 minutes
Stimulus: Muscular endurance and aerobic stamina
RPE: 8/10
Primary Objective: Smart rep schemes, controlled breathing, and consistent movement.
Secondary Objective: Run together at a pace that allows smooth transitions into the next movement. Distribute reps to minimize fatigue buildup, especially in the high-volume wall ball sets. Keep transitions short and efficient to maintain momentum.
Movement Breakdown & Strategy
400m Run (x3)
Find a sustainable pace (~75-80% effort) that allows a smooth transition into the next movement without excessive recovery time. Stay close to your partner and control breathing to be ready for the next exercise. If one partner is faster, adjust pace so you can start working immediately upon finishing.
60 Handstand Push-Ups
Break early and often to prevent burnout. Advanced athletes may aim for 10-15 reps per set, while intermediate students should stick to 5-8. Keep a strong kip and fast lockout to save shoulder endurance. Modify to box pike push-ups or strict dumbbell presses if needed.
60 Wall Balls
Break into quick, manageable sets (15-15-10-10-10) to maintain speed without excessive rest. Keep a smooth squat-to-throw rhythm, breathing at the top of each rep. Stay close to your partner for fast handoffs.
80 Alternating Dumbbell Snatches
Aim for sets of 10-15 per partner. Use a strong hip drive to avoid excessive shoulder fatigue. Keep the dumbbell close to the body and control the lockout at the top.
Strategy (No Measure)
80 Wall Balls
Same strategy as the first set, but consider slightly smaller sets (10-10-10-10-10-10-10-10) to maintain speed without slowing down.
10 Wall Walks
Break into 2-3 reps per turn to prevent excessive fatigue. Move steadily and focus on efficient, controlled ascents rather than rushing and risking no-reps. Modify to reduce range of motion if needed.
100 Wall Balls
This is the final push—break into manageable sets of 10-12 reps per turn and keep rest minimal. Keep the ball moving and sprint the last 10-20 reps if possible to finish strong.
Pacing & Recovery Tips
Stay efficient on transitions, moving into the next movement without long breaks. Break sets early to avoid excessive fatigue, especially on pressing movements. Manage your partner strategy—communicate clearly when switching to avoid unnecessary time loss.
Travel/Hotel/Limited Equipment (No Measure)
For Time: Solo
400m Run
40 Handstand Push-Ups
60 Air Squats
400m Run
40 Alternating Dumbbell Snatch
80 Air Squats
400m Run
10 Wall Walks
100 Air Squats
Dumbbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets: For Quality
10/10 Lateral Medball Throws
10 Reverse Nordic Curls
8-10 Ring Race Pulls
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)
CrossFit – Fri, Apr 11
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)
2:00 Row
:30/:30 Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General and Specific Prep (4-6min)
2 Sets:
10/8 Calorie Row *Increase intensity each set
10 Dual Dumbbell Deadlift
8 Dual Dumbbell Hang Power Cleans
8 Bar Kip Swings
:15 Tuck L-Hang
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep + Barbell Loading (8-10min)
2 Sets x 5 Dual Dumbbell Power Cleans building to working loads
–
2 Sets x 4-6 Toe to Bar Practice and Mods going through Kipping Knee Raises, Toe to Target, Alternating Toe to Bar, etc.
–
Go Over Deadlift, Building from the ground up starting with light loads.
Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+)
Coaching Notes, Strategy, and Goals
% of 1RM Deadlift
These are meant to be done without dropping the bar between reps, but you can do a quick reset on the floor before each rep for the higher rep ranges.
Stimulus: Absolute Strength Development
We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell
RPE: 7/10 *Loading is high, but overall fatigue on the body should be low
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent to the floor maintaining tension. Breaking the bar off the floor with good control and movement today.
Modifications:
Hex Bar Deadlift or Sumo Deadlift to change the range of motion in order to allow for adjustments for lower back pain
Block Deadlifts or Romanian Deadlifts to decrease range of motion while still allowing the development of the hinge pattern.
The Sentinel (Time)
“The Sentinel”
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Power Cleans
Toe to Bar
Dumbbells: MRx 2×30/20lb, 14/9kg, Rx 2×50/35lb, 22.5/15kg
Coaching Notes, Strategy, and Goals
This workout is a moderate-to-high skill gymnastics and barbell cycling workout combined with aerobic conditioning on the rower. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across all rounds.
Goal : Sub-10 minutes
Time Domain: 7-11 minutes
Time Cap: 15 minutes
Stimulus : Aerobic stamina and muscular endurance
RPE: 8.5/10
Primary Objective: Maintain consistent pacing across all three rounds. Manage grip fatigue between the dumbbells and toes-to-bar. Keep transitions quick and intentional to avoid unnecessary time loss.
Secondary Objective: Smooth transitions and steady movement rather than sprinting through any one section.
Movement Breakdown & Strategy
Calorie Row (21-15-9 | Female: 15-12-9)
Pacing should be moderate-to-high effort (~80%) to keep output consistent without spiking heart rate. Target stroke rate should be 26-30 strokes per minute with a strong leg drive and smooth recovery. Breathe in sync with the pull, exhaling on the drive and controlling breath on the return. Modify by reducing calories or maintaining an effort that allows unbroken dumbbell work after the row. Transition Tip: Row to dumbbells should be immediate—no more than 5 seconds before picking them up.
Dual Dumbbell Power Cleans (21-15-9, 50/35 lb | 22.5/15 kg)
Advanced athletes should aim for big sets or controlled breaks (12-9, 8-7, 6-3) to stay consistent. Use a quick hip hinge and avoid excessive arm pull. Legs drive the movement—minimize fatigue in the arms. Dumbbells should land on the shoulders smoothly—no crashing down. Transition Tip: Breathe and shake out the arms before moving to the rig.
Strategy (No Measure)
Toes-to-Bar (21-15-9)
Break early if necessary to avoid grip burnout from the dumbbells. Advanced athletes can try 12-9, 8-7, 6-3. Intermediate should aim for 7-7-7, 6-5-4, or 5-4, while beginners should use quick sets of 3-5. Control the kip swing and avoid letting legs drop too aggressively. Keep a tight hollow-body position to avoid unnecessary energy loss. Relax the grip between reps where possible to prevent forearm burnout. Scaling options: knee to elbows, alternating toe to bar, hanging knee raises, or V-ups for those not yet comfortable with the rig. Transition Tip: Move directly back to the rower with no long breaks between rounds.
Pacing & Recovery Tips
Avoid redlining in the first round—pace so that effort can increase in the round of 15. Short, intentional breaks on dumbbells and toes-to-bar will prevent late-round burnout. Transitions should be short and efficient, keeping each break under 5 seconds. Push hard on the final round of 9—empty the tank for the sprint finish.
Travel/Hotel/Limited Equipment (No Measure)
For Time
400-300-200m Run
21-15-9
Dual Dumbbell Power Cleans
V-Ups
Dumbbells: 2×50/35lb, 22.5/15kg
Accessory Work (No Measure)
4 Sets: For Quality
10 V-Ups
10 Russian Twist
10 Hollow Rocks
:10 Hollow Hold
Recovery (Checkmark)
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
CrossFit – Thu, Apr 10
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat + Mobility (4-5 min)
2 Sets: For Quality
:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)
:15 Dead Hang + :15 Active Hang
:30 Puppy Dog Pose
General and Specific Prep (6-8min)
2 Sets: For Quality
20 Double Unders or 40 Single Unders
4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)
5 Barbell Strict Press + 5 Barbell Push Press (Empty)
–
1 Set
20 Double Unders or 40 Single Unders
4 Burpee Pull-Ups
4-6 Push Press @ Working Load
Bar Muscle-ups (Gymnastics (12-15 minutes)
Bar Muscle-Up Progressions)
Bar Muscle-Up Progressions
Make Me (AMRAP – Rounds and Reps)
“Make Me”
12:00 AMRAP
50 Double Unders
10 Push Press
5 Bar Muscle-Ups (MRx= 5 Burpee Pull-Ups)
Load: MRx 65/45lb, 30/20kg, Rx 95/65lb, 43/30kg
Coaching Notes, Strategy, and Goals
This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double unders. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.
Goal: 6+ Rounds
Stimulus: Gymnastics Skill and Upper Density
This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.
RPE: 8.5/10
Key focus areas:
Maintain Consistent Paces round to round
Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.
Movement Breakdown & Strategy
50 Double Unders
Efficiency Tip: Stay relaxed, keep hands low, and focus on smooth wrist movement.
Breaks: Aim to go unbroken, but if needed, break into 30-20 or 25-25 with a quick reset.
Breathing: Breathe in rhythm with jumps to avoid early fatigue.
Modify by reducing reps to 35 or sub 70 single unders.
Transition Tip: Set up close to the barbell so you can pick it up quickly.
10 Push Press (95/65 lb, 43/30 kg)
Strategy: Go unbroken if possible or break into 6-4 or 5-5 to manage fatigue.
Efficiency Tips:
Use a strong leg drive to avoid excessive shoulder fatigue.
Keep the bar in a straight path—do not let it drift forward.
Avoid regripping at the top—reset quickly after each reps
Transition Tip: Take a breath before moving to the rig.
Strategy (No Measure)
5 Bar Muscle-Ups
Strategy: Advanced athletes should aim to go unbroken. Others should consider quick singles or 3-2 sets to conserve grip.
Efficiency Tips:
Use an aggressive kip to minimize pulling fatigue.
Fast transition over the bar—elbows drive behind.
Keep a smooth rhythm—rushing can lead to unnecessary no-reps.
Modify to jumping bar muscle-ups or Banded Bar Muscle-Ups (5 reps) . Burpee Pull-Ups will be our next level down progression for scaling.
Transition Tip: Move directly back to the rope with minimal rest.
Pacing & Recovery Tips
Avoid redlining early—start steady and push in the last 4 minutes.
Keep transitions short—wasted time adds up quickly.
Break push press & bar muscle-ups strategically to preserve grip.
Travel/Hotel/Limited Equipment (No Measure)
12:00 AMRAP
60 Double Unders
12 Dual Dumbbell Push Press
6 Burpee Pull-Ups
Dumbells: 2x 50/35lb, 22.5/15kg
Accessory Work (No Measure)
Class Finisher
4 Sets: For Quality
10-12 Ring Rows
4-6 Ring Dips or 8-10 Ring Push-Ups
:20-:30 Dual Kettlebell Overhead 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
CrossFit – Wed, Apr 9
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 Overhead Squats + 6-8 Reactive Quarter Squat Jumps
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep (5-7 min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70-75% performing Complex
Squat Snatch
Hang Squat Snatch
Squat Snatch
Snatch (Snatch Complex
Every 2:00 x 5 Sets
Squat Snatch
Hang Squat Snatch
Squat Snatch
1 Set @ 75%
2 Sets @ 80%
1 Set @ 85%
1 Set @ 85%+
)
Coaching Notes, Strategy, and Goals
% is Based on 1RM Squat Snatch
This complex must be unbroken. If you feel good, you may build over 85% on the final lift
Stimulus: Weightlifting Proficiency / Speed + Power Development
This is meant to be a focused weightlifting day, building confidence in the Snatch
RPE: 6/10 *Loading is high, but overall fatigue on the body should be low
Key focus areas:
Bar Path and Tension in the Overhead Squat / Catch Positions
Consistent Footwork as the loads increase
Modifications:
Adjust to Hang Power Snatch + Overhead Lunge
Or 8 Dumbbell Snatch For Load on Each Set for Mobility Concerns
Last: Move to 3 Power Cleans @ 70%+ of 1RM
Back Squat (Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%
)
Coaching Notes, Strategy, and Goals
% is Based on 1RM Back Squat
Stimulus: Absolute Strength Development
We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell
RPE: 7/10 *Loading is high, but overall fatigue on the body should be low
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent + Fast Ascent
Modifications:
Box Squat for Knees
Split Squat for Lower Back Health
Accessory Work (No Measure)
3 Sets: For Quality
5/5 Single Leg Lateral Box Jump
15 Weighted Hip Extensions
:30-:45 Sorenson Hold
Recovery (Checkmark)
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
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