CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

2 Rounds, For Quality

10 Alternating Scorpion Stretch

:15/:15 second Crossbody Lat Stretch

:15/:15 Samson Lunge Stretch

6/6 Dumbbell Hang Snatch

8 Scapular Pull-Ups

8 Ring Rows

3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)

3 Snatch High Pull

3 Muscle Snatch

3 Overhead Squat

3 Squat Snatch

Snatch (Squat Snatch
Every 2:00 x 5 Sets
@ 70%+
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-

% is Based on 1RM Squat Snatch

Record Each Working Weight)

Diddy Kong (AMRAP – Reps)

“Diddy Kong”

For Time:

10:00 AMRAP

12 Alt. Dumbbell Snatch

2-4-6-8-10… Strict Pull-Ups

Dumbbell: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Score = Total Reps

Goal: 90+ Reps

Scoring = Through 10 Pull-Ups = 90 Total Reps

Primary Objective: Manage strict pull-up volume by choosing appropriate scaling or a set strategy to minimize time spent resting.

Secondary Objective: Keep DB snatches smooth and efficient with minimal breaks, maximizing continuous work output.

Stimulus: Muscular Endurance and Strict Strength

RPE: ~7-8/10

This workout should feel tough but maintainable. You’re working at a pace that challenges your strength and conditioning without pushing you to complete failure. The short duration encourages consistent movement, but avoid redlining early—strict pull-ups will grow in difficulty quickly.

Overview & Stimulus:

“Diddy Kong” is a short, ascending ladder AMRAP that challenges upper-body pulling strength and muscular endurance under a tight time cap. The combination of a constant set of DB snatches and steadily increasing strict pull-up reps will test your ability to maintain quality reps as fatigue sets in. Expect your heart rate to stay elevated and your shoulders, lats, and grip to be the primary limiting factors. The DB snatches provide a dynamic hip-driven movement, while the strict pull-ups become progressively more demanding on the upper body.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets

8/8 Banded Paloff w/ Rotation

5 x 6 Lateral Hops Over PVC + 1 Box Jump

Use a challenging height for the box jump complex.

Lateral Hops over PVC at low box

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