CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat + Mobility (4-5 min)
2 Sets: For Quality
:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)
:15 Dead Hang + :15 Active Hang
:30 Puppy Dog Pose
General and Specific Prep (6-8min)
2 Sets: For Quality
20 Double Unders or 40 Single Unders
4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)
5 Barbell Strict Press + 5 Barbell Push Press (Empty)
–
1 Set
20 Double Unders or 40 Single Unders
4 Burpee Pull-Ups
4-6 Push Press @ Working Load
Bar Muscle-ups (Gymnastics (12-15 minutes)
Bar Muscle-Up Progressions)
Bar Muscle-Up Progressions
Make Me (AMRAP – Rounds and Reps)
“Make Me”
12:00 AMRAP
50 Double Unders
10 Push Press
5 Bar Muscle-Ups (MRx= 5 Burpee Pull-Ups)
Load: MRx 65/45lb, 30/20kg, Rx 95/65lb, 43/30kg
Coaching Notes, Strategy, and Goals
This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double unders. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.
Goal: 6+ Rounds
Stimulus: Gymnastics Skill and Upper Density
This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.
RPE: 8.5/10
Key focus areas:
Maintain Consistent Paces round to round
Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.
Movement Breakdown & Strategy
50 Double Unders
Efficiency Tip: Stay relaxed, keep hands low, and focus on smooth wrist movement.
Breaks: Aim to go unbroken, but if needed, break into 30-20 or 25-25 with a quick reset.
Breathing: Breathe in rhythm with jumps to avoid early fatigue.
Modify by reducing reps to 35 or sub 70 single unders.
Transition Tip: Set up close to the barbell so you can pick it up quickly.
10 Push Press (95/65 lb, 43/30 kg)
Strategy: Go unbroken if possible or break into 6-4 or 5-5 to manage fatigue.
Efficiency Tips:
Use a strong leg drive to avoid excessive shoulder fatigue.
Keep the bar in a straight path—do not let it drift forward.
Avoid regripping at the top—reset quickly after each reps
Transition Tip: Take a breath before moving to the rig.
Strategy (No Measure)
5 Bar Muscle-Ups
Strategy: Advanced athletes should aim to go unbroken. Others should consider quick singles or 3-2 sets to conserve grip.
Efficiency Tips:
Use an aggressive kip to minimize pulling fatigue.
Fast transition over the bar—elbows drive behind.
Keep a smooth rhythm—rushing can lead to unnecessary no-reps.
Modify to jumping bar muscle-ups or Banded Bar Muscle-Ups (5 reps) . Burpee Pull-Ups will be our next level down progression for scaling.
Transition Tip: Move directly back to the rope with minimal rest.
Pacing & Recovery Tips
Avoid redlining early—start steady and push in the last 4 minutes.
Keep transitions short—wasted time adds up quickly.
Break push press & bar muscle-ups strategically to preserve grip.
Travel/Hotel/Limited Equipment (No Measure)
12:00 AMRAP
60 Double Unders
12 Dual Dumbbell Push Press
6 Burpee Pull-Ups
Dumbells: 2x 50/35lb, 22.5/15kg
Accessory Work (No Measure)
Class Finisher
4 Sets: For Quality
10-12 Ring Rows
4-6 Ring Dips or 8-10 Ring Push-Ups
:20-:30 Dual Kettlebell Overhead Hold
Recovery (Checkmark)
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch