CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Warm-Up: (5-7 minutes)
400m Group Run
—
2 Rounds
10 Wrist Rocks
10 Alternating Calf Stretches
10/10 Hip Circles
10/10 Kneeling Thoracic Rotations
10 Alternating Bird Dogs
Focused Warm-Up (No Measure)
To be completed at the instruction of the coach.
Specific Prep (6-8 minutes)
5 Cycles of Complex (Empty Barbell)
High Hang High Pull
High Hang Muscle Clean
Hang Power Clean
Low Hang Power Clean
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Wall Wall Efficiency:
Perform 2 Partial Wall Walks, Focusing on Start and Maintaining Hollow as Body goes up the wall.
Then 2 Wall Walks, For Speed and Efficiency
—
Build over the course of 3-5 Sets to working loads on the barbell. Barbell Loads should not exceed 70% of 1RM
Primer (Checkmark)
To be completed at the instruction of the coach.
Primer (2-3 minutes)
200m Run
3 Power Cleans @ Working Loads
2 Wall Walks
Wrecking Ball (Time)
“Wrecking Ball”
For Time, With a Partner
3 Rounds
400m Run (Together)
15 Power Cleans
10 Wall Walks
*All reps are combined between you and your partner
Barbell: MRx 135/95lb, 61/43kg, Rx 205/145lbs (93/65kg)
Wall Walk: 10in From Wall
Score = Time
Goals / Stimulus / Objectives
Goal: 16-20 minutes
Time Cap: 25 minutes
Primary Objective: Consistently execute power cleans and wall walks with quick, strategic work-rest splits , allowing both partners to maintain intensity.
Secondary Objective: Maintain an even, controlled run pace , ensuring neither partner redlines before the barbell and gymnastics work.
Stimulus: A blend of aerobic endurance, weightlifting power, and upper-body stamina. Athletes will need to push the pace on the run while managing grip and shoulder fatigue through the cleans and wall walks.
RPE: 8/10 —
This is a high-effort workout that demands steady pacing and smart rep management to avoid burnout, especially on the wall walks.
Workout Strategy Notes:
400m Run:
Maintain a conversational pace that allows for immediate transition into the barbell work.
If one partner is stronger on the run, they should slightly push the pace while the other stays steady.
Power Cleans:
Level 3: Quick singles to focus on quality reps and to prevent early fatigue.
Level 2 & 1: Moderate weight adjustments or reduced reps.
Prioritize efficient cycling and quick transitions between partners.
Wall Walks:
Fast transitions between partners —splitting into sets of 2-3 reps can help maintain speed.
Stay engaged in the midline to prevent excessive fatigue from slowing down the later rounds.
Travel/Hotel/Limited Equipment (No Measure)
For Time:
3 Rounds
400m Run
15 Dumbbell Power Cleans
5 Wall Walks
Dumbbells: 50/35lb, 22.5/15kg
Wall Walk: 10in From Wall
Accessory Work (No Measure)
Optional Accessories
3 Sets
15 GHD Hip Extensions
:30 second Weighted Hip Thrust Hold
-Minimal rest between sets
Rest as needed b/t sets
Recovery (Checkmark)
Mobility
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
Foam Roll Upper to Lower Back