CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Warm-Up
10:00 minutes, For Quality
10/10 Line Hops (Forward and Back / Lateral)
10 Bend and Bows
6/6 Single Arm Upright Rows
6/6 Single Arm Strict Press
4 No Jump Burpees
:30/:30 second Samson Stretch
Clean (Squat Clean
For Load:
10 Sets @ 80-90%
2 Clean Pulls, Touch & Go
-rest :15-
1 Squat Clean
-rest 1:30 b/t sets-
% is Based on 1RM Clean)
PRVN Community Throwdown Workout #1 (Time)
PRVN Community Throwdown Workout #1:
For time:
10 Rounds of:
32 Double-Unders
8 Alternating Single-Arm Devil’s Press
Dumbbell: MRx 35/25, Rx 50/35
Goals / Stimulus / Objectives
Time Domain: 8:00-13:00
Time Cap: 15:00
Score = Time
Stimulus:
A moderate-duration conditioning piece that tests coordination, shoulder endurance, and work capacity. The high-rep double-unders demand efficient rope management, while the single-arm devil’s presses challenge stability, core strength, and full-body power.
RPE: ~8/10 – Athletes should be working hard, pushing the pace, but still maintaining quality reps. Breathing should be heavy, but not completely maxed out.
Primary Objective: Maintain consistent sets of double-unders to minimize time spent on rest or missed reps.
Secondary Objective: Keep a smooth, steady cadence on devil’s presses—transitioning quickly between arms without pausing or losing core tension.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
Every 2:30 x 4 Sets
5 Strict Ring Dips*
10 Barbell Z-Press , light
15 second Weighted Hollow Hold
If you can add load to the Ring Dips, please do so.
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