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