CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)
2:00 Row
:20/:20 Scorpion Stretch
:30 Puppy Dog Pose
:30 Saddle Pose
General Prep (6-8min)
2 Sets: For Quality
9/7 Calorie Row
12 Bear Plank Shoulder Taps
12 Alternating Box Step-Ups
6 Inchworm Push-Ups
:30 Jump Rope Practice
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep (6-8 min)
Build to working weights on the Bench Press and the Dumbbell Step-Ups
–
Complete 1 Round @ Working Weights
9/7 Calorie Row
15 Double Unders
6 Dumbbell Step-Ups
6 Bench Press
Neon Uprising (AMRAP – Reps)
“Neon Uprising”
20:00 EMOM:
Minute 1: 20/16 Calorie Row
Minute 2: Max Double Unders
Minute 3: Max Dual Dumbbell Box Step-Ups
Minute 4: Max Bench Press
Minute 5: Rest
Barbell: MRx 95/65lb, 43/30kg, Rx 135/95lb, 61/43kg
Dumbbell: MRx 35/25lb, 15/12kg, Rx 50/35lb, 22.5/15kg
Box Height: 20in
Coaching Notes, Strategy, and Goals
“Neon Uprising” is a team-based, rotating station workout that combines aerobic power, skill work, lower body stamina, and upper body strength.
Goal : Maximize reps (or calories) at each working station
Stimulus: Aerobic power, stamina under fatigue, muscular endurance
RPE: 7.5–8.5/10
Focus: Consistent effort at each station, quick transitions, and smooth coordination across the team
Key focus areas:
Manage effort on the row—strong but sustainables
Stay composed on high-skill and high-rep stations (Double Unders, Box Step-Ups)
Control breathing and tension during strength stations (Bench Press)
Movement Breakdown & Strategy
Station 1: 20/16 Calorie Row
This station dictates the rotation, so pacing matters. Athletes should row at around 80-85% intensity, aiming for a consistent finish around 1:00-1:20 depending on ability. Strong, efficient pulls with a steady stroke rate (24–30 SPM) will keep the team moving without major bottlenecks.
Station 2: Max Double Unders
Stay relaxed in the shoulders and wrists to accumulate consistent reps. Breathe through the movement, find a steady rhythm, and avoid redlining. If double unders break down, reset quickly with minimal time loss rather than fighting long failed sets.
Station 3: Max Dual Dumbbell Box Step-Ups (50/35 lb to 20″ Box)
Focus on strong drive through the lead leg with a stable torso. Keep steps deliberate and consistent—quick but not sloppy.
Station 4: Max Bench Press (135/95 lb, 61/43kg)
Athletes should aim for quick sets with smooth tempo (2 seconds down, 1 second up). Avoid pressing to failure early—consider breaking the effort into manageable sets (e.g., sets of 5-10 with quick resets). Spotters should be ready at all times for safety.
Strategy (No Measure)
Station 5: Rest
This is a structured rest—athletes should use this time to regulate breathing, shake out arms and legs, and mentally reset for their next working station.
Pacing & Recovery Tips
The rower controls the workout’s flow; strong, consistent finishes help the entire team maximize working time.
Push hard on skill and strength stations but leave a little in the tank for the next rotation.
Focus on clean, fast transitions from station to station without wasting time moving around or adjusting equipment.
Communicate with teammates about transition timing if needed—especially on the rower handoff
Final Thoughts
“Neon Uprising” rewards teams that can move quickly, transition efficiently, and stay composed under fatigue. Strategy lies in consistency on the rower and maximizing work output without crashing early at the skill or strength stations. Efficient breathing and body control will keep athletes effective across all 20 minutes.
Travel/Hotel/Limited Equipment (No Measure)
20:00 EMOM
minute 1: Machine of Choice
Minute 2 2: Max Double Unders
Minute 3: Max Dual Step-Ups
minute 4: Max Dumbbell Bench
minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
Bench Height: 18in
Accessory Work (No Measure)
3 Sets: For Quality
15-20 Banded Tricep Extensions
5/5 Single Leg Box Jumps
*Box Jump to safe, but higher box
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)