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
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bugs
:30 Bird Dogs
General Prep (8-10min)
2 Sets: For Quality
:30 Jump Rope
5/5 Worlds Greatest Stretch
6 Compression Sit-Ups
:20 Hollow Hold
10 Deep Lunge Mountain Climbers
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep + Get to Working Loads (5-7 minutes)
Back Squat
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
2 Reps @ 75%
Back Squat (10:00 EMOM
1 Rep @ 80%+
Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+)
10:00 EMOM
1 Rep @ 80%+
Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
Existential Burden (Time)
“Existential Burden”
15:00 EMOM
minute 1: 50 Double Unders
minute 2: 12 Up Downs
minute 3: 15 GHD Sit-Ups
minute 4: Max Forearm Plank
minute 5: Rest
Coaching Notes, Strategy, and Goals
“Existential Burden” is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.
Goal: Consistent completion of work across all four active minutes
Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension
RPE: 7.5–8.5/10
Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully
Key focus areas:
Control breathing through all movements to prevent early burnout
Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort
Stay mentally disciplined during the forearm plank hold
Movement Breakdown & Strategy
Minute 1: 50 Double Unders
Smooth, steady pace—not a sprint.
Relax the grip on the handles to save forearms for the plank hold later.
Focus on consistent breathing during jumps.
Break into 30-20 or 25-25 quickly if necessary to prevent trip-ups.
Scaling option: 60-75 Single Unders or reduce rep count to 35 Double Unders
Minute 2: 12 Up Downs
Treat these like quick, efficient burpees without the push-up or jump.
Move at a steady pace with no unnecessary pauses at the top.
Focus on maintaining a flat back during transitions to protect the lower back.
Should take roughly 30–40 seconds, leaving some breathing time before GHDs.
Strategy (No Measure)
Minute 3: 15 GHD Sit-Ups
Move steadily, with a focus on strong hip extension and midline engagement.
Breathe out at the top of the sit-up to maintain rhythm.
Adjust GHD depth range if needed to stay safe and avoid overextending.
Scale to 15 weighted Abmat sit-ups if needed for newer athletes.
Minute 4: Max Forearm Plank
This is the mental challenge of the workout.
Stay tight through the glutes, core, and quads—no sagging hips.
Breathe slowly through the nose and out the mouth to stay calm.
Goal is to hold the plank for the majority of the minute (~45+ seconds if possible).
Shake out arms and shoulders briefly before the next set begins if needed.
Travel/Hotel/Limited Equipment (No Measure)
15:00 EMOM
minute 1: 50 Double Unders
minute 2: 10 Up Downs
minute 3: 15 V-Ups
minute 4: – Max Forearm Plank
minute 5: Rest
Accessory Work (No Measure)
3-4 Sets, For Load
100ft (30m) Farmers Carry
100ft (30m) Sandbag Carry
100ft (30m) Sled Push
Recovery (Checkmark)
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose