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