CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

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General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Warm-Up: (5-7 minutes):

Barbell:

2 Sets: From the Rack

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk

5 Overhead Squats (empty barbell)

Then Build Towards 75% of 1RM Overhead Squat

Overhead Squat

Overhead Squat

Every 2:00 x 4 Sets

3 Reps @ 75%+

Extra Instructions

Focus on technical proficiency here and engaging the shoulders and lats, pressing up through the barbell as you descend into the Overhead Squat. In order to get the barbell into the correct position we should utilize a Snatch Grip Push Press, Snatch Grip Push Jerk, or Snatch Grip Split Jerk (From Behind the Neck).

Voodoo Magic (4 Rounds for time)

“Voodoo Magic”

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

12/9 Calorie Row

12 Overhead Squats

10/7 Calorie Echo

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Stimulus: Midline Stamina and Endurance

RPE : 8/10

Primary Objective: Aggressive Machine Paces

Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.

This workout combines gymnastics, rowing, weightlifting, and the Echo Bike in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.

Strategy:

Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Rower before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit on the Echo Bike.

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets, Alternating Stations

Station 1:

12 Toe to Bar

400m Run

6/6 Single Arm Overhead Squats or 12 Heavy Goblet Squats

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Rounds:

:45 Superman Hold

:45 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken

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PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch