CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Team Warm-Up: Rowing Golf (6-8 minutes)
For Time
Row to 1000m
*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.
“Partner splits” (AMRAP – Rounds and Reps)
“Partner Splits”
30:00 AMRAP, with a Partner
alternate movements with your partner
30 bent over barbell rows 75/55
30 abmat sit ups
30 Calorie Row
30 push ups
Barbell: MRx & Rx 75/55lb
Goals / Stimulus / Objectives
Goal: 3+ Rounds
Strategy (No Measure)
Row (30/24 Calories)
Goal: Maintain consistent wattage with smooth, powerful strokes.
Partner Strategy: Switch every 10-15 calories for max efficiency.
Focus: Use legs first, save the grip for later rounds.
Bent over rows /Abmat sit ups & Push ups (30 reps 15/15)
Goal: Maintain consistent movement by keeping sets smaller
Partner Strategy: Switch every 5 – 10 reps for max efficiency.
Travel/Hotel/Limited Equipment (No Measure)
21:00 AMRAP
30 American Kettlebell Cleans
30 Kettlebell Taters
400m Run
30 Box Jump (Step Down) or Bench Jumps
Kettlebell: 53/35lb, 24/15kg
Box Height: 24/20in or a Bench
Accessory Work (No Measure)
5 Sets, For Quality
6/6 Front Foot Elevated Split Squats , Moderate
8/8 Banded Adductions
Keep a 2-3 second negative on the split squats, and maintain smooth control both directions on the banded adductions.
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 Child’s Pose