CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (10 minutes)

10:00 EMOM

Minute 1: 45 second Bike

Minute 2: 25ft (7.5m) Walking Inchworm to Hollow

Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows

Minute 4: 45 second Row

Minute 5: 30-40 second Wall Lean March

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up: (8-10 minutes)

Go over fine tuning movement patterns and skills for the day

Chest to Bar Skill Work

Burpee Practice: Lead with the chest on the way to the floor and lead with the hips when pulling your legs up to your hands focusing on keeping a neutral spine.

Practice Wall Walk Efficiency by piking your hips into a down dog then moving your feet and keeping straight arms as you move towards the wall.

Work on the turn and go with the shuttle run, cleaning up any pauses at the turn and finding a good rhythm for the day.

Primer (Checkmark)

Primer: (3-4 minutes)

5/4 Cal Bike

3 Burpees to Target

2 Chest to Bar Pull-Ups or Pull-Up Option

– Rest 1:00 –

5/4 Cal Row

2 Shuttle Runs

1 Wall Walk

The Doctor (2 Rounds for reps)

“The Doctor”

10:00 AMRAP

12/9 Cal Echo Bike

10 Burpees to Target

8 Chest to Bar Pull-Ups

Rest 5:00 minutes

10:00 AMRAP

12/9 Calorie Row

6 Shuttle Runs

3 Wall Walks

Shuttle Run = 25ft out and back

Goals / Stimulus / Objectives

Goal : 4-6 Rounds / 10:00 AMRAP

Score: Reps

Stimulus: Cyclical / Bodyweight Conditioning

RPE : 8/10

Primary Objective: Maintain as close to 2:00 rounds as possible

Secondary Objective : Focus on Consistent paces on the machines and push the bodyweight movements
Workout Strategy and Notes: First AMRAP:

Echo Bike / Bike Erg:

Maintain a consistent RPM rather than sprinting and burning out early.

Control your breathing and transition smoothly to burpees.

Burpees to Target:

Find a steady rhythm and cadence; avoid excessive pauses.

Keep movements fluid—step down if needed to maintain efficiency.

Chest-to-Bar Pull-Ups:

Aim for unbroken or two quick sets (5-3, 4-4, etc.)

Use a strong kip and avoid excessive grip fatigue.

Strategy (No Measure)

Second AMRAP:

Row:

Maintain moderate intensity—enough to move quickly but not spike heart rate.

Use controlled, powerful strokes to minimize time spent on the rower.

Shuttle Runs:

Stay light on your feet and control turns to avoid wasted movement.

Breathe intentionally to recover before the wall walks.

Wall Walks:

Maintain a controlled ascent and descent to avoid unnecessary fatigue.

Keep your core engaged to reduce excessive shoulder fatigue later in the workout.

Accessory Work (No Measure)

For Quality:

6 Sets

4-6 Wall Facing Handstand Push Ups (Dead Stop)

12 Seated Banded Rows

If you don’t have WFHSPU, perform an 4-6 Box Piked Handstand Push-Ups.

Use a challenging band for the rows, and maintain a 3s negative each rep.

Recovery (Checkmark)

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