CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep (~8 minutes)
2 Sets
1:00 Run or Bike
:15 Active Hang + :15 Passive Hang
6/6 Single Arm Ring Rows
10 Kettlebell Deadlifts
:30 Jump Rope Practice
–
8 Russian Kettlebell Swings + 6 American Kettlebell Swings
30 Double Unders or 50 Single Unders
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep (5-7 minutes)
Talk through Rope Climb Progressions and get a practice rep in before getting the final set-up and into the workout today.
Paradise City (Time)
“Paradise City”
5 Rounds for Time
400m Run
25 American Kettlebell Swings
3/2 Rope Climbs
1k *Bike
50 Double Unders
Kettlebell: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg
Coaching Notes, Strategy, and Goals
Goal Time Domain: 30-40 min
Time Cap: 40 minutes
There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work.
Primary Objective: Complete the workout in under 40 minutes
Secondary Objective: Keep the runs and Bikes as close to 2 minutes as possible
Stimulus: Muscular Endurance and Aerobic Threshold
RPE: 7-8/10
We are looking for a steady, but challenging pace today. However, even splits are the primary focus.
Workout Strategy and Movement Breakdown
“Paradise City” is a hybrid of aerobic endurance and moderate skill with kettlebell and rope climb interference. Grip is a major limiter — smart pacing early and breathing through the monostructural work is key. This is a “find your groove” workout , not a sprint. Round 3 is the tipping point.
Pacing & Movement Notes
400m Run (~1:45–2:15/round)
Set the pace for the round. Stay aerobic — this should be your active recovery.
Don’t redline here — save your lungs for the bike and rope climbs.
25 American Kettlebell Swings
Go unbroken or break into 15-10 or 13-12 if needed.
Use hip drive and lock out overhead. Keep the bell tight and stacked overhead with ribs down.
Weight should be moderate (53/35lb or 24/16kg standard Rx). Adjust for volume as needed.
3/2 Rope Climbs
Climb with efficiency. Use feet — this isn’t about speed, it’s about consistency.
Chalk before rope or use wraps/sleeves. Make every climb count. Missed reps = time drain.
Strategy: Quick resets between climbs; don’t rush transitions.
Strategy (No Measure)
1k Bike (~1:50-2:20)
Choice on Style of Bike based on what your gym has available.
Use a steady cadence and stay upright to reduce fatigue.
Echo / Assault Bike Consistent RPM (~58–64) with breath control.
Bike Erg: Maintain pace ~70-82rpm with consistent damper setting.
Goal: Stay smooth, don’t spike your HR here.
50 Double Unders
Treat this as a skill test under fatigue.
Relax the arms. Stay tall and breathe.
If DUs fall apart, quickly switch to 2 sets of 25 or 3×20/15/15.
Scaling: 100 Singles or 35 DU attempts
Travel/Hotel/Limited Equipment (No Measure)
5 Rounds for Time
400m Run
25 American Kettlebell Swings
10/8 Strict Pull-Ups
2:00 Cardio Machine
50 Double Unders
Kettlebell: 53/35lb, 24/16kg
Accessory Work (No Measure)
3-4 Sets
10-12 Supine Grip Bent Over Barbell Row
10-12 Barbell Hip Thrusts
:30/:30 Paloff Press Hold
Recovery (Checkmark)
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch