CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General (8 minutes)

8:00 minutes: For Quality

20/20 Lateral Line Hops + Forward and Back Line Hops

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

10 Russian Kettlebell Swings

10 Hollow Rocks

10 Alternating V-Ups

Warm-Up (No Measure)

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

3 Sets: For Quality

30 seconds Jump Rope Practice

8 Scapular Pull-Ups

8 Bar Kip Swings

15 second Tuck L-Hang

10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load

Primer (Checkmark)

Primer (2 minutes)

25 Double Unders

5 Toe to Bar

4 Deadlifts

20 Double Unders

4 Toe to Bar

3 Deadlifts

Then.. Transition into the Workout

Hide and Seek (Time)

“Hide and Seek”

For Time

100 Double Unders

50 Toe to Bar

40 Deadlifts

100 Double Unders

30 Toe to Bar

20 Deadlifts

100 Double Unders

20 Toe to Bar

10 Deadlifts

Barbell Load: MRx 135/95lb, Rx 185/125lb

Goals / Stimulus / Objectives

Score = Time

Time Domain: 17-21 minutes

Time Cap: 22 minutes

Stimulus: Chipper / Grip Stamina

RPE: 9/10

This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.

Workout Strategy and Coaches Notes: Double Unders (100 Reps per Round)

Goal: Maintain a steady rhythm and control your breathing.

Break Strategy: Ideally unbroken or 2 quick sets (e.g., 60-40 or 50-50) if needed.

Focus: Stay relaxed, minimize shoulder tension, and control your jump cadence.
Toes-to-Bar (50-30-20 Reps)

Goal: Manage grip fatigue with strategic breaking.

Break Strategy:

Early Rounds (50/30 Reps): Consider 5-8 sets (e.g., 10-10-10-10-10 or 8-8-7-7)

Later Rounds (20 Reps): Push for larger sets if possible

Focus:

Maintain a strong kip with engaged lats.

Avoid early grip failure—use efficient cycling and quick breaks.

Strategy (No Measure)

Deadlifts (40-20-10 Reps, 185/125lb)

Goal: Controlled, consistent reps without excessive grip fatigue.

Break Strategy:

40 Reps: 4-5 sets (e.g., 10-10-8-6-6)

20 Reps: 2-3 sets (e.g., 10-6-4 or 8-7-5)

10 Reps: Unbroken if possible

Focus:

Maintain a neutral spine and engage hamstrings on the pull.

Use a smooth, controlled barbell descent to preserve grip and lower back.

Travel/Hotel/Limited Equipment (No Measure)

For Time

100 Double Unders

50 V-Ups

40 Dual Dumbbell Deadlifts

100 Double Unders

30 V-Ups

20 Dual Dumbbell Deadlifts

100 Double Unders

20 V-Ups

10 Dual Dumbbell Deadlifts

Dumbbells : 2 x 70/50lb, 32/22.5kg

Accessory Work (No Measure)

For Quality:

5 Sets

8/8 Banded Chop (High to Low)

8/8 Kettlebell Half Kneeling Chop and Lift (Low to High)

Accessory Work (No Measure)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose