CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep: (6-8 min)
400m Run
–
2 Sets:
1 Wall Walk + :10-15 Nose to Wall Handstand Hold
10 Hollow Rocks
10 Supermans
8 Barbell Upright Rows
8 Bradford Press with Lockout
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep: (10-12 min)
8 Bar Kip Swings
8 Strict Knee Raises
4 Barbell Strict Press
4 Barbell Push Press
4 Barbell Push Jerk
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Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest, then 3-4 Kipping Toes to Target or Alternating Toes to Bar, then build into a set of 3-4 Toes to Bar
Build to working loads for the conditioning piece with some light sets on the barbell for 3-4 strict press, then a little more load for 3-4 push press + 2-3 Push Jerk, then build to Push Jerk working loads.
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200m Run
8 Toe to Bar
5 Shoulder to Overhead at Working Loads
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Adjust bars back down to strict press starting weight @ 75% of 1RM and bring the barbells to the rack for the strength piece.
Shoulder Press (Every 2:00 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 1 Rep @ 90%+)
Coaching Notes, Strategy, and Goals
% is Based on 1RM Strict Press
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: 6/10 *Loading is high, but overall fatigue on the body should be low
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent + Fast Ascent
Modifications:
Dual Dumbbell Strict Press or Single Arm Dumbbell Strict Press
Landmine Press
The Jedi Trials (4 Rounds for time)
“The Jedi Trials”
For Time
Every 5:00 x 4 Sets
400m Run
21 Toes to Bar
12 Shoulder to Overhead
Barbell Load: MRx 5/65lb, 43/30kg, Rx 155/105lb, 70/48kg
Score: Total Working Time
Coaching Notes, Strategy, and Goals
“The Jedi Trials” is a repeatable, high-effort interval workout combining monostructural running, high-skill gymnastics, and moderate-to-heavy barbell cycling. Each round demands a strong balance between engine, grip endurance, and overhead stability. The goal is to maintain consistent splits across all four sets, without allowing any round to fall off significantly.
Goal : 3:30-4:00 / Round
Stimulus : Lactate threshold, aerobic power, and midline stamina
RPE : 8.5/10
Focus : Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps
Primary Objective : Consistent pacing round to round
Secondary Objective : Push for unbroken or smartly broken sets on the shoulder-to-overhead without major rest
Movement Breakdown & Strategy
400m Run
Pace should be strong but controlled (~80-85% effort). Focus on quick foot turnover and relaxed breathing. You want to come off the run breathing hard but still able to immediately start toes-to-bar without a long break. Use the final 50m of the run to control breathing and prepare for the rig.
21 Toes-to-Bar
Grip and midline fatigue will accumulate over rounds. Break early and smart:
Advanced: 11-10 or 12-9
Intermediate: 8-7-6 or 7-7-7
Beginner: 5-5-5-6
Maintain a tight arch/hollow swing to stay efficient. Relax the grip when possible and avoid over-swinging. Modifications include knees-to-chest or hanging knee raises if needed.
Strategy (No Measure)
12 Shoulder to Overhead (155/105 lb, 70/48 kg)
Choose the most efficient style based on fatigue: Ideally Push Jerk is the movement we are moving towards today.
Advanced athletes should aim for unbroken sets.
If breaking is necessary, plan for 7-5 or 6-6 with a very short rest.
Focus on a strong dip and vertical drive through the bar. Keep elbows slightly in front of the dip to maintain bar path efficiency.
Pacing & Recovery Tips
Treat the first run as your baseline—find a pace you can replicate four times.
Break toes-to-bar proactively before you hit grip fatigue.
Breathe intentionally during the barbell work—recover while locking out overhead.
Aim to finish each working set in 4:00 or less to earn at least 1:00-1:30 rest before starting the next round.
Your score is the slowest round, so consistency is more important than one blazing fast set.
Travel/Hotel/Limited Equipment (No Measure)
For Time
Every 5:00 x 4 Sets
400m Run
21 V-Ups
12 Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets: For Quality
:30/:30 Paloff Press Hold
1:00 Weighted Plank
Recovery (Checkmark)
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose