CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General + Specific Prep (8-10min)

2:00 Cardio Choice

—

3 Sets: For Quality

12 Glute Bridge Banded Pull-Aparts

5/5 Kettlebell Halos

5/5 Kettlebell Windmill

8 Tuck-Ups + 8 Alternating V-Ups

:15 Nose to Wall Handstand Hold

–

Then take 3-5 min to load bars.

Shoulder Press (Shoulder Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%)

Extra Instructions:

We are going to take a classic approach today to the strict press sets with each set being completed on the 2:00 mark with the focus of hitting quality reps, having a good amount of rest and then increasing loads down to the single on each series of 5-3-1. You should feel like you get substantial rest here in order to tackle these loads.

Crepes Are Just Thin Pancakes (Weight)

“Crepes Are Just Thin Pancakes”

16:00 EMOM

minute 1: 10-15 Dumbbell Bench Press

minute 2: 15-20 V-Ups

minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry

minute 4: 3-5 Wall Walks

Dumbbells: MRx 2 x 35/25lb, 15/12kg, Rx 2 x 50/35lb, 22.5/15kg

Kettlebells: MRx 2 x 44/26lb, 20/12kg, Rx 2 x 53/35lb, 24/16kg

Goals / Stimulus / Objectives

Goal: Complete each movement in under 50 seconds.

Time Domain: 40-50 sec for exercise.

Primary Objective: Unbroken Reps across all movements.

Secondary Objective: Maintain the upper range of each movement rep scheme.

Stimulus: Muscular Endurance + Strength Builder

RPE : 6/10
Workout Strategy Notes:

This EMOM is a combination of upper-body pushing strength, core endurance, stability, and gymnastics control. The key is choosing reps that allow consistent quality without hitting failure early.

Dumbbell Bench Press (10-15 reps)

Choose a rep scheme that stays 1-2 reps from failure (e.g., 12-13 reps instead of maxing at 15).

Control the negative (lowering) to reduce unnecessary fatigue.

Engage the core to avoid arching the lower back.

Rest 5-10 seconds before time expires to prepare for V-Ups.

V-Ups (15-20 reps)

Maintain a steady rhythm—don’t rush reps early.

Engage the lower abs first, not just hip flexors.

Modification: Tuck-ups (if needed) to maintain movement quality.

Rest 5-10 seconds before the next minute.

Strategy (No Measure)

Kettlebell Mixed Rack + Overhead Carry

Switch arms at halfway (15m/50ft each side)

One arm in the front rack, one in the overhead

Maintain a braced core—avoid leaning sideways.

Keep a steady pace—not too fast, but no unnecessary stops.

Scaling: Use a lighter KB (i.e.. 35/26 lb, 16/12 kg) if needed.

3-5 Wall Walks

Break reps as needed (e.g., 3-2 if doing 5 total).

Pace the ascent & descent—don’t rush to avoid excessive fatigue.

Breathe at the top of each rep for control.

Modify if needed: Reduce to 2-3 reps or substitute with a plank walk-up.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed. Can use Dumbbells for all movements if needed here.

Accessory Work (No Measure)

3 Sets: For Quality

1:00 Weighted Forearm Plank

:30 Hollow Hold

:20/:20 Star Plank

Recovery (Checkmark)

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings