CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

:20/:20 Samson Lunge Stretch

:30 Puppy Dog Pose

:30 Alternating Active Pigeon Stretches

General Prep (4-6 min)

2 Sets: For Quality

8 Barbell Kang Squats

5/5 Pistol Box Step-Downs

:30 Dead-Bug

:30 Bird-Dog

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (12min)

Add Light Loads to the Barbell

2 Sets: For Quality

10 Deadlifts

10 Barbell Back Squats

10 Box Jumps

–

Build to working loads on the barbell over the course of 8:00 minutes

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 5 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
Set 5: 1 Rep @ 95%
Set 6: 1 Rep @ 95%)

Coaching Notes, Strategy, and Goals

% is Based on 1RM Back Squat

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 9/10, Heavy Singles will place a good amount of CNS stress on the system today.

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Modifications:

Box Squat for Knees

Split Squat for Lower Back Health

District Throwdown (Time)

“District Throwdown”

For Time:

21-15-9

Deadlifts

Box Jump Overs

Load: MRx 135/95lb, 61/43kg, Rx 225/155lb, 102/70kg

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

“District Throwdown” is a classic sprint-style couplet with moderate-to-heavy deadlifts and high-output box jump overs. The workout is short and intense, targeting posterior chain stamina, explosive power, and metabolic conditioning. Athletes should push the pace while maintaining tight form under fatigue.

Time Domain : 4-7min

Time Cap: 10 min

Stimulus: Sprint effort, power output, and fatigue resistance

RPE : 9/10

Focus: Unbroken or fast-broken deadlift sets and aggressive, efficient box movement

Primary Objective: Move fast, but not recklessly—this is a short workout, but grip and legs will blow up quickly if not managed.

Secondary Objective : Minimize transition time and keep sets quick and tight.
Movement Breakdown & Strategy

Deadlifts (21-15-9 at 225/155 lb, 102/70 kg)

Push for unbroken sets if deadlift capacity allows. If needed, break into quick sets with minimal rest (e.g. 12-9, 8-7, 5-4) to avoid form breakdown. Keep a neutral spine and strong hinge—bracing before each pull is key. Use a mixed grip or hook grip if grip fatigue is a limiter. Breathe at the top and stay tight on the descent.

Box Jump Overs (24”/20”)

Stay close to the box and move with intent—step down or jump down depending on your capacity and control. Use a rhythm that allows steady breathing and efficient movement. If you’re sprinting, consider lateral jump-overs or fast turnarounds for transitions. Avoid pausing at the top of the box.

Strategy (No Measure)

Pacing & Recovery Tips

Round of 21: Start fast but stay composed—this round sets the tone.

Round of 15: Settle into your rhythm, aim to hold your splits.

Round of 9: Empty the tank—go unbroken and keep box jumps aggressive but clean.

Keep rest between bar and box minimal—transitions are where time is lost or gained.

Final Thoughts

This is a fast burner with a high return on effort. Focus on quality deadlift mechanics and relentless pace on the box. Stay just shy of redline early so you can push hard through the final set.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel:

For Time:

21-15-9

Dual Dumbbell Deadlifts

Bench Jump Overs

Load: 70/50lb, 32/22.5kg

Accessory Work (No Measure)

3 Sets: For Quality

10 Glute Ham Raises

15 GHD Hip Extensions

:30 Sorenson Hold

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d