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