CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep (8-10 min)
3 Sets: For Quality
9/7 Calorie Echo Bike
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8 Archer Push-Ups (4 Each)
6/6 Reverse Lunge to High Knee
Warm-Up (No Measure)
To be completed at the instruction of the coach
Specific Prep: (5-7min
Toes to Bar Prep:
6 Kip Swings
6 Knee Raises
6 Toes to Imaginary Target
6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest)
Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)
5 Snatch Deadlifts + 5 Snatch High Pulls
5 Hang Power Snatch → 5 Full Power Snatch
5 Strict Press → 5 Push Press
3 Bar Facing Burpees
If You Ain’t First, You’re Last (Time)
“If You Ain’t First, You’re Last”
For Time:
60 Toe to Bar
20 Bar Facing Burpees
60/45 Calorie Echo Bike
20 Bar Facing Burpees
60 Power Snatch
20 Bar Facing Burpees
60 Push Press
Barbell: MRx 65/45lb, 30/20kg, Rx 75/55lb, 34/25kg
Goals / Stimulus / Objectives
Time Domain: 18-22min
Time Cap: 25min
Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.
Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.
Stimulus: Chipper / Full Body Muscular Endurance and Stamina
RPE: 9/10
Workout Notes and Strategy:
This workout is a high-rep grip, shoulder, and metabolic endurance test. Managing grip, controlling breathing, and breaking up reps strategically are the key to success.
Primary Focus Areas
Grip endurance (T2B + barbell cycling)
Breathing control (Burpees + Echo Bike)
Sustainable barbell cycling (Snatch & Push Press)
Pacing to avoid early burnout
The big focus will be managing the grip fatigue early on here as we move from the Toe to Bar and then into the Power Snatch. Towards the later half of this workout, our Quad stamina will be the real limiter as we move through the final Bar Facing Burpees and Push Press after the Power Snatch and Echo Bike.
Travel/Hotel/Limited Equipment (No Measure)
For Time:
60 V-Ups
20 Burpees over Dumbbell
60/45 Calorie Echo Bike
20 Burpees over Dumbbell
60 Alternating Dumbbell Snatch
20 Burpees over Dumbbell
60 Dumbbell Push Press
Snatch: 50/35lb, 22.5/15kg
Push Press: 2x 35/25lb, 15/12kg
Accessory Work (No Measure)
Part A)
4 Sets: For Quality
6-8 Box Piked Handstand Push-Ups
Part B)
4 Sets: For Quality
15-20 Banded Face Pulls
12/12 Side Lying Dumbbell External Rotations
Recovery (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
Foam Roll Hamstrings and Lower Back