CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Warm-Up
3 Sets, For Quality
1:00 Echo Bike
1 Wall Walk + 10 second Nose to Wall Hold
5 No Jump Burpees
10 Alternating Box Step-Ups
5 Dumbbell Power Cleans @ Warm-Up Load
Barbell Warm-Up (No Measure)
To be completed at the instruction of the coach.
Barbell Primer:
2 Sets
3 Hang Muscle Clean
3 Tall Power Clean
3 Hang Power Clean
– Add Loads –
3 Sets, Building Loads to Starting Weights
2 Touch N’ Go Power Cleans
Power Clean (Every 2:30 x 4 Sets
Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.
– Rest 10-15 seconds between each double -)
Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.
Record each working weight.
Primary Objective: Develop consistent, explosive technique at moderate-to-heavy loads.
Secondary Objective: Build confidence handling touch-and-go reps under slight fatigue. (Battery Work)
Edgedancer (Calories)
“Edgedancer”
For Calories:
2 Sets
6:00 AMRAP
3 Rounds
2 Wall Walk
4 Burpee Box Jump Overs 24/20”
6 Dual Dumbbell Power Clean
-Into-
-Max Calorie Echo Bike in Remaining Time
-2:00 rest-
Dumbbells: MRx 2×35/25, Rx 2×50/35
Big Class:
Start on a 2:00 Delay
Goals / Stimulus / Objectives
Goal: 20/14+ Cals / Minute
Primary Objective: Push a steady pace through the gymnastic and Dumbbell Power Cleans to maximize time on the Echo Bike. *45 seconds minimum on the bike, goal 60-75 seconds
Secondary Objective: Improve efficiency in transitions to accumulate more calories, focusing on smooth, controlled, and unbroken sets.
Stimulus: Moderate-to-high intensity, blending gymnastics and light-to-moderate external load, followed by a lung-burning sprint on the Echo Bike.
RPE: ~8/10 – High effort, especially toward the end of each 6:00 interval as you push for max calories.
Travel/Hotel/Limited Equipment (No Measure)
For Reps:
2 Sets
6:00 AMRAP
3 Rounds
2 Wall Walk
4 Burpee Bench Jump Overs
6 Dual Dumbbell Power Clean
-Into-
-Max Effort Machine or Shuttle Run in Remaining Time
-2:00 rest-
Dumbbells: 2×50/35lbs (22.5/15kg)
Accessory Work (No Measure)
For Quality:
5 Sets
:40 Rotational Medball Slams
5/5 Skater Jumps , Rebound
Perform the medball slams alternating side, for quality and effort each time. For the skater jumps you will absorb the landing for each jump, and rebound right into the next one.
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