CrossFit Evergreen – CrossFit


“Cherish The Challenge”

Run Up (AMRAP – Reps)

“Run Up”

4 Rounds For Time:

400 Meter Run

6 Strict Pull-ups

400 Meter Run

15 Push-ups

Time Cap: 30 Minutes

– Overview: This workout is primarily a running piece today, but that being said our runs are also time to try and recover our arms a little bit for our gymnastics work when we get back. Trying to find a balance between the two strict shoulder movements and holding a sustainable pace on our runs will be key.

– Run: 2:15 or less.

– Strict Pull-ups: 1-2 sets in less than 1:00.

– Push-ups: 1-3 sets in 1:00 or less.

– Score: Time to complete work. ADD 1 SECOND FOR EVERY REP OR 100 METERS TO THE TIME. (example: if someone had 100M left of the run and 15 push ups, score is 30:16.)
– Athletes should approach this as a running piece, we’re trying to find quick but sustainable run paces that are very close to the same for all of our runs.

– Gymnastics work should be difficult but not slow us down too much, this is a great piece to try to hold bigger sets unbroken during this work since our arms are getting around 4:00 of time to recover through each full round.


400M RUN

– Reduce Distance

– 2:15 Cap

– 500/450m Row

– 320/280m Ski

– 1000/900m Bike

– 300m Air Run


– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Jumping Pull-Ups

– Ring Rows (Challenging)

– Alternating Dumbbell Plank Rows


– Reduce Reps

– Hand Release Push-Ups

– Push-ups to AbMat Target

– Box/Bench Push-Ups

– Dumbbell Bench Press

Cool Down (No Measure)

Thoracic Roll Out

Figure 4 Crossover

Banded Hamstring

Happy Baby

Puppy Pose

On The Wall: Pike, Straddle, Knees in