CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

10:00 : For Quality

10/8 Calorie Echo Bike, Building Pace Each round

8 Slow Bootstrap Squats

6/6 Dumbbell Windmill

10 Ring V-Out s

8-10 Ring Push-Ups (Elevated and Progressively increasing depth)

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (5 minutes)

Take 5 minutes to go through bracing and benching technique, while building loads to working weights

Bench Press (Bench Press
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

Extra Instructions / Coaches Notes

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

Swole Batman (AMRAP – Reps)

“Swole Batman”

For Calories

15:00 EMOM

Minute 1 – Max Single Arm Devil’s Press

Minute 2 – Max Air Squats

Minute 3 – Max Calorie Echo Bike

Dumbbells: MRx 30/20lb, Rx 50/35lb

Score = Sum Total Reps

Goals / Stimulus / Objectives

Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike.

Primary Objective: Sustain consistent effort across all 15 minutes.

Secondary Objective: Have your last round be the round with the most total reps achieved.

Stimulus:

Full-body muscular endurance & aerobic power.

Grip, shoulders, and legs under fatigue before max-effort bike sprints.

Steady-state strength endurance → sprint power output.

RPE (Rate of Perceived Exertion):

7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.
Workout Strategy Pacing Plan:

Minute 1 – Single-Arm Devil’s Press

Goal: 8-12 Reps

Control the burpee-to-swing transition to avoid excessive lower back fatigue.

Breathe intentionally—don’t spike HR too early.

Minute 2 – Air Squats

Goal: Keep moving fluidly but avoid unnecessary fatigue.

Pace at a rate of about 30 Squats for each minute

Focus on your breath and conserving enough energy to hit the bike effectively.

Minute 3 – Max Calorie Echo Bike

Goal: Controlled sprint—85-90% effort each round.

Drive through legs first, using arms as secondary movers.

Push the first 5-10 seconds and settle into a good strong pace before starting to chill a bit heading into the final 5-10 seconds before the next round.

Travel/Hotel/Limited Equipment (No Measure)

For Calories

15:00 EMOM

Minute 1 – Single Arm Devil’s Press

Minute 2 – Air Squats

Minute 3 – Max Distance Treadmill

Dumbbells: 50/35lbs (22.5/15kg)

Accessory Work (No Measure)

12:00 EMOM

Minute 1 – 7 Seated Good Mornings

Minute 2 – 7/7 Banded Clamshell

w/ 1s Hold at Top

Use a lighter weight for the seated good mornings that allows for a focus on control and range of motion.

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d