CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (8min)

8:00 minutes, For Quality

12/9 Calorie Row

8/8 Curtsey Lunges

6/6 Kettlebell Chainsaw Row

8 Russian Kettlebell Swings

8 Goblet Cossack Squats



Specific Prep (2-3 minutes)

2 Sets: For Quality

6 Barbell Upright Rows

6 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

6 Front Squats

Shake n’ Bake (Time)

“Shake n’ Bake”

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

30 Pull-Ups

Load: MRx 95/65lb, 43/30kg, Rx 155/105lb, 70/48kg

Goals / Stimulus / Objectives

Goal Time Domain: 15-18 minutes

Time Cap: 22 minutes

Primary Objective: We are looking to complete each round in sub 5-6 minutes.

Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.

Stimulus: Full Body Muscular Endurance Triplet

RPE: 8/10

– This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
Workout Strategy Notes:

This workout is a grip-heavy, leg-taxing, and lung-burning test of endurance and muscular stamina. The combination of rowing, squatting, and high-rep gymnastics demands strategic pacing and smart movement transitions to avoid early burnout.

30/24 Calorie Row

Pacing: Moderate intensity (~80% effort). Aim for:

Men: ~1,100-1,400 cal/hr (1:45-1:55/500m)

Women: ~900-1,200 cal/hr (1:55-2:10/500m)

Stroke Rate: Keep it 24-28 SPM—powerful strokes, not frantic ones.

Grip Tip: Relax your hands on the handle to save forearm endurance for pull-ups.

Strategy (No Measure)

15 Front Squats (155/105 lb, 70/48 kg)

Barbell Strategy :

Advanced: Go unbroken each round if possible.

Intermediate: Consider 8-7 or 9-6 to manage fatigue.

Efficiency Tips :

Elbows high! Prevent collapse in later rounds.

Breathe at the top between reps, not at the bottom.

Controlled descent, aggressive drive out of the squat.

🤸 30 Pull-Ups

Set Management :

Advanced: 15-10-5 of 18-12

Intermediate: 10-10-5-5 or 6-6-6-6-6

Beginner: Jumping pull-ups / banded pull-ups / Ring Rows

Travel/Hotel/Limited Equipment (No Measure)

For Time:

3 Rounds

400m Run

15 Dual Dumbbell Front Squats

20 Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Bodybuilding Finisher

10:00 AMRAP

16 Dual KB Gorilla Rows

10/10 Suitcase Reverse Lunge

10-12 Dual Dumbbell Zottman Curls

Recovery (Checkmark)

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back