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” (Time)
“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