CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up: (10-15 minutes)

2 Rounds: For Quality

200m Run (For bad weather 250M Row)

5 Walking Inchworm To Hollow Hold

15 Banded Good Mornings

:20/:20 second Side Plank

10 Hollow Hold

10 Scapular Pull-Ups

Deadlift Warm-up sets:

5 reps @ ~50%

3 reps @ ~60%

Focus on:

Bracing sequence before each lift

Controlling descent (no sloppy drops)

Consistent set-up between reps

Deadlift (Deadlift
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%

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

Extra Instructions / Points of Performance

We are looking to complete 3 full sets of the sequence 5-3-1 within each 4 minute time frame. This will allow us to adjust loads as needed between the unbroken sets and build up to a moderate heavy single at the end of the 9 reps. This helps to build quality volume and control in the Deadlift.

Ready on the Spot (AMRAP – Reps)

“Ready on the Spot”

4 Sets

3:00 AMRAP

200m Run (Weather Sub 250M Row)

20 American Kettlebell Swing

– Max Toe to Bar

Kettlebell: MRx 44/26lb, 20/12kg, Rx 53/35lb,24/16kg

*Note: There is no rest periods between AMRAPs

Overview / Goals / Stimulus / Objectives

Goal: 10+ TTB Each Set

Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.

Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.

Stimulus: Grip Stamina and Midline Conditioning

RPE: 7.5/10

Workout Strategy Notes:

Run at a controlled pace (~:45-:55) to conserve energy for later rounds.

Unbroken or quick sets on KB swings —hinge efficiently, avoid excessive grip fatigue.

Toe-to-Bar approach:

Level 3: Sets of 8+

Level 2: Quick Sets of 3-5 Reps

Level 1: Hanging knee raises or V-ups for sets of 3-5 reps

Travel/Hotel/Limited Equipment (No Measure)

4 Sets

3:00 AMRAP

200m Run

20 Dual Dumbbell Hang Snatch

– Max V-Ups

Dumbbells: 2×35/25lb, 15/12kg

*Note: There is no rest periods between AMRAPs

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Rounds

30 Seconds – Single Leg Hip Thrusts , Right

-:15 rest-

30 Seconds – Single Leg Hip Thrusts, Left

-:15 rest-

45 Seconds – Foam Roller Hamstring Curls

-:45 rest-

Aim to perform all movements with a controlled 2-3 second negative. Load a dumbbell or sandbag on your lap for the hip thrusts.

Recovery (Checkmark)

Mobility

1:00/1:00 Couch Stretch

1:00 Seated Forward Fold

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Pigeon Pose