CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General /Specific Movement Prep (8-10 minutes)
400m Run
–
2 Sets: For Quality
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
6-8 Bar Kip Swings
10 second Tuck L-Hang
1 Wall Walk with 20 second Nose to Wall Hold
–
Spend 5 minutes on Toe to Bar Technique and Variations
The Walk of the Penguin (Time)
“The Walk of the Penguin”
5 Rounds for Time
400m Run (Bad Weather Sub = 500M Row)
20 Single Dumbbell Step-Overs
12 Toe to Bar
4 Wall Walks
Dumbbell: MRx 30/20lb, Rx 50/35lb
Box Height: 24/20in
Goals / Stimulus / Objectives
Goal : 24-30 minutes
Time Cap: 32 minutes
Primary Objective: Consistent pacing round to round
Secondary Objective: Manage grip and core endurance for unbroken or strategic sets on Toes-to-Bar + Stay efficient on Wall Walks without redlining.
Stimulus: Moderate intensity with longer, steady-state effort and moments of skill-based movement.
RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.
Workout Strategy
Pacing Plan:
400m Run
Goal: Keep a steady aerobic pace (~70-75% effort).
Avoid a sprint mentality—this is a recovery piece before gymnastics.
Single Dumbbell Step-Overs (20 Reps)
Hold DB in a front-rack or suitcase position (switch sides each round).
Focus on keeping a tall torso to avoid excessive fatigue on the lower back.
Toes-to-Bar (12 Reps)
Goal: Unbroken or 6-6 / 4-4-4 to prevent burnout.
Fast kip rhythm—avoid excessive swinging.
Wall Walks (4 Reps)
Goal: Smooth & steady, no failed reps.
Pace these out—don’t rush into your next rep.
Focus on controlled breathing between movements.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Can use bench for step-overs
Accessory Work (No Measure)
5 Sets
:20 Copenhagen Plank, Right
-rest :20-
:20 Copenhagen Plank , Left
-rest :20-
:30 Hollow Hold
-rest :30 b/t sets-
Modify position on the copenhagen planks as needed to get the full working time frame in by putting your knee on the bench instead of your foot.
Recovery (Checkmark)
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon