CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep (6-8min)
400m Run
—
2 Rounds
10 Air Squats
8 Scapular Push-Ups
6 Push-Ups
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
1:00 Row or Bike (alternate rounds)
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep (6-8 min)
Spend 5-7 minutes Rope Climb Skill Work
Then perform 10 Wall Balls as a Warm-Up Set and get into groups to decide which stations to start on before tackling the workout.
You Go, Glen Cool (Time)
“You Go, Glen Coco!”
For Time: with a Partner
6/4 Rope Climbs (MRx = 5 Pull to Stands)
50/40 Calorie Row
50 Wall Balls
1000m Run
50 Wall Balls
42/30 Calorie Bike
50 Wall Balls
6/4 Rope Climbs
Wall Ball: 20/14lb, 10/9ft Target
Goal Time Domain: 18-22min
Time Cap: 28min
Primary Objective: Complete each station besides the run in under 2:45
Secondary Objective: Keep the back half of this workout to the same time domain as the front half. Really focus on efficiency on Wall Balls as those will creep up.
Stimulus: Leg Stamina / Muscular Endurance
RPE: 8/10
Coaching Notes, Strategy, and Goals
The “You Go, Glen Coco!” workout is a partner workout designed to challenge your endurance, strength, and teamwork. You and your partner will alternate completing the prescribed movements, which include rope climbs, calorie rows, wall balls, and a run. The key to success in this workout is to maintain a steady pace, communicate effectively with your partner, and strategically manage your transitions.
Strategy and Movement Breakdown
For Time:
Rope Climbs
Partners will split the rope climbs any way that they choose. For female/female pairs this is 4 reps, and for male/male pairs this will be 6 reps. For male/female pairs this will be 5 reps with the men completing 3 and the women completing 2.
Focus on technique for efficient climbs; use your legs to assist your upper body.
50/40 Calorie Row
One partner rows while the other rests; aim for a consistent pace to complete the calories efficiently.
Switch when needed, ensuring that both partners contribute equally.
50 Wall Balls
Complete each set of 50 Wall Balls by splitting the work evenly between partners.
Keep your core engaged and maintain a consistent height for the target
Strategy (No Measure)
1000m Run
Both partners run together, pacing each other to maintain a strong speed throughout.
Consider splitting the run in half if needed; one partner can run 500m before switching.
50/40 Calorie Bike
Partner A bikes while Partner B rests; switch as needed to complete the calorie count.
Focus on maintaining a strong cadence for efficiency.
Rope Climbs
Finish strong with the rope climbs, alternating with your partner until the last rep is completed.
Travel/Hotel/Limited Equipment (No Measure)
For Time:
20/15 Strict Pull-Ups
600m Run
50 Air Squats
600m Run
50 Air Squats
600m Run
50 Air Squats
20/15 Strict Pull-Ups
Accessory Work (No Measure)
4 Sets: For Quality
5/5 Bulgarian Split Squat 31×1 Tempo
10-12 Barbell Bent Over Row @ moderate load (unbroken)
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)