CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2:00 Row

:20/:20 Samson Stretch

:20/:20 Pigeon Stretch

:30 Down Dog Toe Touch

:30 Goblet Squat Ankle Mobility

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (8-10 min)

2 Sets: For Quality

8 Goblet Cossack Squats

8 Up Downs

8 Scapular Pull-Ups

8-10 Ring Rows

–

2 Sets: For Quality

8 Bar Kip Swings

4-6 Jumping Pull-Ups with Controlled Eccentric

4 Burpees (Focused approach on descending fast and on the ascent leading with the hips)

–

Then get the barbell to the rack and talk through loading for Back Squats.

Back Squat (Take 15:00 minutes to Establish
1RM Back Squat)

The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat

Suggested Loading:

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

1 Rep @ 80%+

– Resting 60-90 seconds b/t these sets –

1 Rep @ 86%

1 Rep @ 92%

1 Rep @ 97%

1 Rep @ 102-105%

Rest 3:00 b/t single at or above 90%

Back in Black (Time)

“Back in Black”

For Time

500m Row

25 Burpees

50 Pull-Ups

25 Burpees

500m Row

Coaching Notes, Strategy, and Goals

Time Domain: 9-12min

Time Cap: 15min

Primary Objective: Complete the burpees in sub 2 minutes and the pull-ups in sub 3 min

Secondary Objective: Complete the workout in under 12min

Stimulus: Chipper Conditioning and Aerobic Capacity

RPE: 9/10

Workout Strategy and Movement Breakdown:

This is a pyramid-style workout with two big efforts on the rower bookending burpee and pull-up volume. Your pacing must be smart early — aggressive but controlled — to avoid redlining before the second round of burpees. Expect this to feel like a gut-check around the second set of burpees and into the final row.

Pacing & Partitioning

First 500m Row (1:40–2:00 for Men, 1:50-2:15 for Women):

Come out at ~85–90% intensity. This should feel like a strong but not sprint-level effort. Smooth, consistent strokes. Focus on big, efficient pulls — don’t let adrenaline push you into blowing up early.
First 25 Burpees (1:30–2:00):

Settle into a breathing rhythm from rep one. Step down and up if needed to conserve your heart rate. Aim for consistency, not speed.

50 Pull-Ups (2:30–3:30):

Break early and often to manage grip.

Goal: Sets of 10–15 early, then shorter sets (5–7s) as fatigue builds.

Scaling: Use bands, jumping, or ring rows.

Big key: Come off the bar before form breaks down.

Second 25 Burpees (2:00–2:30):

This will be the most mentally challenging part. Keep moving. Step down if needed, but no standing around. Keep breathing through each rep.

Final 500m Row (1:40–2:00 for Men, 1:50-2:15 for Women):

Empty the tank. Expect to have to dig deep — your grip and lungs will be tested. Stay smooth through the first 250m, then increase stroke rate in the final 100–150m.

Travel/Hotel/Limited Equipment (No Measure)

For Time

500m Run

25 Burpees

30 Strict Pull-Ups

25 Burpees

500m Run

Accessory Work (No Measure)

3 Sets: For Quality

10 Dual Kettlebell Front Rack Step-Ups (20in Box)

20 Kettlebell Gorilla Rows

10 Reverse Nordic Curls

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

Strategy (No Measure)

Pull-Ups

Start Position: Full hang with arms extended

Execution:

Initiate with a controlled kip swing (if applicable)

Chin clearly over the bar at top

Full extension at bottom

Completion Standard: No reps if chin doesn’t clear or arms don’t extend

Scaling Options:

Jumping Pull-Ups

Banded Pull-Ups

Ring Rows (heels closer for more challenge)