CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups (4-6 minutes)
—
30 second Machine (Row or Bike)
10 Russian Kettlebell Swings (Working Loads)
10 Single Kettlebell Suitcase Steps
30 second Machine (Row or Bike)
10 American Kettlebell Swings
5/5 Front Rack Step-Ups
Primer: Have athletes set-up in their stations / starting on a delay (2-3 minutes)
:20 second Row
:20 American Kettlebell Swings
:20 second Bike
:20 second Single Kettlebell Front Rack Step-Ups
Rest 2:00 minutes, then get into the workout
White Russian (AMRAP – Reps)
“White Russian”
20:00 EMOM
minute 1: Calorie Row
minute 2: American Kettlebell Swings
minute 3: Calorie Echo Bike
minute 4: Single Kettlebell Front Rack Step-Ups
minute 5: Rest
Kettlebell MRx (44/26lb,20/12kg) Rx (53/35lb, 24/16kg)
Box Height 24/20″
Overview / Goals / Stimulus / Objectives
Goals:
Row : Male (14-20 Cals) / Female (10-16 Cals)
AKBS: 15-25 Reps
Echo : Male (12-18 Cals) / Female (10-14 Cals)
FR Step-Up: 15-20 Reps
Maintain consistent pacing on both machines and kettlebell movements without sacrificing form or overtaxing your heart rate.
Stimulus: Mixed-Modal Aerobic Power
Repeated efforts focusing on steady, sustainable output
Short rest period to aid in partial recovery
RPE: 8/10
Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.
Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.
Travel/Hotel/Limited Equipment (No Measure)
20:00 EMOM
minute 1: Machine
minute 2: American Kettlebell Swings
minute 3: Machine
minute 4: Single Kettlebell Front Rack Step-Ups
minute 5: Rest
Kettlebell 53/35lb, 24/16kg
Bench Step-Ups
Accessory Work (No Measure)
4 Sets: For Quality
:20/:20 Single Arm Ring Plank
:30/:30 Tall Kneeling Paloff Press
:40 second Sandbag Bear Hug Hold
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose