CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

Gymnastics Skill (No Measure)

Chest to Bar Skill Work and Progressions

Mr. White (4 Rounds for time)

“Mr. White”

Every 4:00 minutes x 4 Sets

20/16 Calorie Row

12 Chest to Bar

4 Wall Walks

Wall Walks to 10in off the Wall

Goals / Stimulus / Objectives

Goals:

Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

Secondary Objective: Maintain consistent output across all four rounds , avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

Upper body fatigue accumulation , requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

Effort should be aggressive but controlled , with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.
Workout Strategy

Pacing Plan:

Row: Push hard but don’t max out- For our average male athletes expect to push at around 1250 Cal/Hr + and for our female athletes look to hold 950 cal/hr +

Chest-to-Bar Pull-Ups: Unbroken if possible; if needed, break into quick 6-6 or 8-4 sets to avoid burnout.

Wall Walks: Maintain deliberate but fast reps, keeping the core engaged to prevent unnecessary fatigue.

Transition Efficiency:

Step off the rower and immediately go to the pull-up bar—don’t waste time adjusting chalk or pacing around.

After finishing the pull-ups, drop to the floor and begin the first wall walk immediately.

Strategy (No Measure)

Breathing & Recovery:

Breathe through the pull-ups and focus on steady exhales during the wall walks to prevent redlining.

Take deep breaths between movements but don’t let rest times extend unnecessarily.

Potential Pitfalls:

Over-pacing the row – Pushing too hard may lead to poor performance in gymnastics; find the balance.

Burning out on chest-to-bar pull-ups – Unbroken is ideal, but controlled small sets are better than hitting failure.

Fatiguing on wall walks – Focus on smooth, efficient reps rather than rushing and getting no-reps.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 minutes x 4 Sets

1:00 Run for Distance

10 Strict Pull-Ups

4 Wall Walks

Wall Walks to 10in off the Wall

Accessory Work (No Measure)

4 Sets: For Quality

15-20 Tall Kneeling Straight Arm Banded Lat Pull Down

15-20 Banded Face Pulls

10-12 Seated Banded Rows

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