CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)
400m Group Run
:20/:20 Scorpion Stretch
:30 Puppy Dog Pose
:30 Saddle Pose
General and Specific Prep (8-10min)
3 Sets: For Quality
12 Bear Plank Shoulder Taps
10 Air Squats
8/8 Single Arm Dumbbell Deadlift
8 Dumbbell Hang Snatch @ Warm-Up Load
6 Inchworm Push-Ups
Primer (Checkmark)
To be completed at the instruction of the coach.
Specific Primer (2 min)
4 Handstand Push-Ups
6 Alternating Dumbbell Snatch
6 Wall Balls
2 Wall Walks
6 Wall Balls
Never Go Back (Time)
“Never Go Back”
For Time, with a Partner
400m Run
60 Handstand Push-Ups
60 Wall Balls
400m Run
80 Alternating Dumbbell Snatch
80 Wall Balls
400m Run
10 Wall Walks
100 Wall Balls
*Run Together, Split the other Workloads
Dumbbell: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg
Wall Ball: 20/14lb, 9/6kg
Coaching Notes, Strategy, and Goals
This workout is a partner-based endurance and stamina challenge, combining gymnastics, weightlifting, and conditioning. The key to success is efficient rep transitions, strategic workload distribution, and smooth pacing on the run to maximize performance without redlining too soon.
Goal: 20-26 minutes
Time Cap: 30 minutes
Stimulus: Muscular endurance and aerobic stamina
RPE: 8/10
Primary Objective: Smart rep schemes, controlled breathing, and consistent movement.
Secondary Objective: Run together at a pace that allows smooth transitions into the next movement. Distribute reps to minimize fatigue buildup, especially in the high-volume wall ball sets. Keep transitions short and efficient to maintain momentum.
Movement Breakdown & Strategy
400m Run (x3)
Find a sustainable pace (~75-80% effort) that allows a smooth transition into the next movement without excessive recovery time. Stay close to your partner and control breathing to be ready for the next exercise. If one partner is faster, adjust pace so you can start working immediately upon finishing.
60 Handstand Push-Ups
Break early and often to prevent burnout. Advanced athletes may aim for 10-15 reps per set, while intermediate students should stick to 5-8. Keep a strong kip and fast lockout to save shoulder endurance. Modify to box pike push-ups or strict dumbbell presses if needed.
60 Wall Balls
Break into quick, manageable sets (15-15-10-10-10) to maintain speed without excessive rest. Keep a smooth squat-to-throw rhythm, breathing at the top of each rep. Stay close to your partner for fast handoffs.
80 Alternating Dumbbell Snatches
Aim for sets of 10-15 per partner. Use a strong hip drive to avoid excessive shoulder fatigue. Keep the dumbbell close to the body and control the lockout at the top.
Strategy (No Measure)
80 Wall Balls
Same strategy as the first set, but consider slightly smaller sets (10-10-10-10-10-10-10-10) to maintain speed without slowing down.
10 Wall Walks
Break into 2-3 reps per turn to prevent excessive fatigue. Move steadily and focus on efficient, controlled ascents rather than rushing and risking no-reps. Modify to reduce range of motion if needed.
100 Wall Balls
This is the final push—break into manageable sets of 10-12 reps per turn and keep rest minimal. Keep the ball moving and sprint the last 10-20 reps if possible to finish strong.
Pacing & Recovery Tips
Stay efficient on transitions, moving into the next movement without long breaks. Break sets early to avoid excessive fatigue, especially on pressing movements. Manage your partner strategy—communicate clearly when switching to avoid unnecessary time loss.
Travel/Hotel/Limited Equipment (No Measure)
For Time: Solo
400m Run
40 Handstand Push-Ups
60 Air Squats
400m Run
40 Alternating Dumbbell Snatch
80 Air Squats
400m Run
10 Wall Walks
100 Air Squats
Dumbbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets: For Quality
10/10 Lateral Medball Throws
10 Reverse Nordic Curls
8-10 Ring Race Pulls
Recovery (Checkmark)
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)