CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General (10-12 minutes)
2 Rounds at a Moderate Pace:
1:00 Easy Row or Jog
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
10 Alternating Bird-Dogs
Specific Movement Efficiency Talk and Practice
Warm-Up (No Measure)
To be completed at the instruction of the coach
Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)
5 Slow Burpees focusing on controlled movement
5 Fast Burpees to simulate workout pace
2 Partial Wall Walks (stop halfway up)
2 Full Wall Walks focusing on control and bodyline engagement
Workout Primer: (2-4 minutes)
100m Run
5 Burpees
Rest 30 seconds –
9/7 Calorie Row
2 Wall Walks
Raticate (10 Rounds for time)
“Raticate”
Every 3:00 minutes x 10 Sets
Station 1:
.55/.5K Bike
15 Burpees
Station 2:
20/16 Calorie Row
5 Wall Walks
Goals / Stimulus / Objectives
“Raticate” is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.
Goal: Maintain 1:45 – 2:15 / Set
Primary Objective : Complete each working segment by 2:30 on the clock
Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.
Strategy:
Pacing:
Aim to finish each station with at least 30-45 seconds of rest.
Bike at a controlled pace to save energy for burpees.
Maintain consistent rowing strokes and avoid rushing wall walks.
Efficient Movement:
Keep burpee transitions smooth with minimal rest between reps.
Use steady, controlled hand and foot placement during wall walks to avoid unnecessary fatigue.
Breathing and Recovery:
Focus on controlled breathing during burpees and wall walks.
Use the rowing phase to regulate your heart rate and prepare for the next station.
Travel/Hotel/Limited Equipment (No Measure)
As Prescribed
Accessory Work (No Measure)
3-4 Sets: For Quality
15 Weighted Hip Extensions
:30 second Sorenson Hold
:15-:30 second GHD Supine Hold
()
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon