CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Mobility Prep and Body Heat: (5-7 minutes)
2:00 Cardio Choice
:30/:30 Pigeon Pose
:30/:30 Couch Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
Warm-Up (No Measure)
To be completed at the instruction of the coach
Specific Workout Primer (2-3 minutes)
2 Sets
4 Sumo Deadlift High Pull
4 Thrusters
4 Pull-Ups
Rest 1:00 b/t sets
Soulmates (AMRAP – Rounds and Reps)
“Soulmates”
18:00 AMRAP
Alternating Full Rounds with a Partner
9 Sumo Deadlift High Pull
9 Thrusters
9 Pull-Ups
Load: MRx 65/45lb, Rx 95/65lb
Score = Total Rounds + Reps
Flow: Athlete number 1 will get into the AMRAP by starting off with 9 Sumo Deadlift High Pulls, Followed by 9 Thrusters and then finishing off the round with 9 Pull-Ups before partner 2 will tackle the round of 9 Sumo Deadlift High Pulls, 9 Thrusters, and 9 Pull-Ups. Partners will alternate for the entire 18:00 AMRAP, accumulating as many rounds and reps as possible.
Goals / Stimulus / Objectives
Goal : 14-18 Rounds Total (7-9 Rounds / Partner)
This is ideally keeping each round to around 1 minute on / 1 minute off.
Primary Objective: Complete the barbell movements unbroken.
Secondary Objective: Complete each round as close to 1:00 as possible.
Strategy and Coaches Notes:
This partner workout is designed to be a high-intensity sprint effort with built-in rest during the partner’s work period. Athletes should push hard through their rounds knowing they will have rest while their partner works. Encourage unbroken reps or strategic 1-2 quick breaks per movement to maintain speed and efficiency. Sumo deadlift high pulls should be explosive and controlled, thrusters should be completed with efficient breathing and drive from the legs, and pull-ups should be done in manageable sets to avoid grip fatigue. Advanced athletes should aim for unbroken rounds, while intermediates and beginners can break reps strategically or scale pull-ups as needed. Keep smooth transitions between partners and emphasize maintaining a steady, aggressive pace throughout the workout.
Travel/Hotel/Limited Equipment (No Measure)
18:00 AMRAP
Alternating Full Rounds with a Partner
9 Dual Dumbbell Sumo Deadlift High Pull
9 Dual Dumbbell Thrusters
9 Pull-Ups
Load: 35/25lb, 15/12kg
Accessory Work (No Measure)
3 Rounds
-Max Supine Grip Chin-Over Bar Hold
10-12 Barbell Bent Over Rows
10-12 Dumbbell Hammer Curls
Rest 1:30 b/t sets
1sec = 1 Rep
Recovery (Checkmark)
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 Childs Pose