CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
3 Sets, For Quality
10 Alternating Box Step-Ups
10 Scapular Push-Ups
8/8 Single Kettlebell Staggered Stance Romanian Deadlift
:15 second Dead-Hang + :15 second Active Hang
6/6 Single Arm Ring Rows
Deadlift (Every 3:00 x 4 Sets
10-10-8-8 Deadlifts
4-6 Weighted Strict Pull-Ups
% of Deadlifts, starting @ 60%, goal of increasing to 70%
Pull-Ups: Choice on Load, Heavy)
Mind Flayer (AMRAP – Reps)
“Mind Flayer”
For Total Reps
12:00 AMRAP
2-4-6-8…
American Kettlebell Swings
Push-Ups
Box Jump Overs
Pull-Ups
Kettlebell: MRx 35/18, Rx 53/35
Box Height: 24/20
Goals / Stimulus / Objectives
Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.
Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.
Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings
RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.
Travel/Hotel/Limited Equipment (No Measure)
12:00 AMRAP
2-4-6-8…
Alternating Hang Dumbbell Snatch
Push-Ups
Bench Jump Overs
Pull-Ups
Dumbbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets, For Quality
10 Chest Support Dumbbell Batwing Row
12-15 Ring Hamstring Curls
6/6 Ring Archer Push-Ups
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