CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Rowing Golf Version 2:
Partner 1: Rows to 100m in as Few Strokes as Possible
Partner 2: Tries to Row to 100m in as Few Strokes as Possible
Whomever Rows the Least Strokes Wins Hole #1
Repeat this for 5 Times
Recording Who Wins Based on Total Stroke Count
—
2 Sets
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
8 Scapular Push-Ups
6 Inchworm Push-Ups
:30 seconds Double Under Practice
Travel/Hotel/Limited Equipment (No Measure)
3 Sets: For Time
800m Run
Into..
4 Rounds
5 Pull-Ups
10 Push-Ups
20 Double Unders
– Rest 3:00 minutes between sets
Score = Total Running Time including rest
A Hero Can Be Anyone (Time)
“A Hero Can Be Anyone”
With a Partner
3 Sets: For Time
1000m Row, Combined (500 per person)
Directly into..
8 Alternating Rounds of
5 Pull-Ups
10 Push-Ups
20 Double Unders
– Rest 3:00 minutes between sets
Score = Total Running Time including rest
Goals / Stimulus / Objectives
Goal: 8:00-10:00 / Set
Total Running Time: 33:00-36:00
Time Cap: 40:00
Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.
Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.
Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).
RPE: ~7/10
Accessory Work (No Measure)
For Quality:
5 Sets
1:00 Unbroken Dead Hang
20 Banded Curls
20 Banded Tricep Extensions
The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.
()
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Single Leg Forward Fold