CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep:

3 Sets

1:00 – :45 – :30 Row (increasing intensity)

10/10m Lateral Band Walk

10/10m Monster Band Walk

10 Hollow Rocks + 10 Alternating V-Ups

10 Alternating Box Step-Ups + 5 Box Jumps

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Loading

Back Squat

10 Empty Barbell Reps

5 Reps @ 50%

3-5 Reps @ 60%

then load to 70% on the bar

Back Squat (Back Squat

Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)

% of Back Squat

Look to complete the lift @ 20×1 Tempo

We are looking for the same wave loading volume style we hit from Front Squats on Week 1 of the cycle, and now the expectation is just by the nature of the movement loading will be heavier today.

Scaling Modifications:

Box Squats or Split Squats depending on the issue. If it’s the lower back, the split squat is best, if it’s the knees, the box squat will be the best alternative today.

Laces Out (Checkmark)

“Laces Out!”

Every 5:00 minutes x 3 Sets

20 GHD Sit-Ups (MRx = 15 V-Ups)

500/450m Row

20 Box Jump Overs

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal: Complete each working set in under 4:00 minutes

Stimulus: Lactate Endurance / Muscular Stamina

RPE: 9/10

Primary Objective: Complete each Row in under 2:00 minutes

Secondary Objective: Keep the GHD Sit-Ups and Box Jump Overs to under 1:00 each
Workout Strategy :

This workout is all about consistency across rounds while managing fatigue and interference from core and quads. Start each set with smooth, unbroken GHD Sit-Ups—avoid rushing to keep your midline from blowing up early. On the row, settle into a strong but sustainable pace (around 85–90% effort), focusing on efficient strokes to conserve energy. Transition quickly to the box for fast, controlled jump overs—stay low and step down from the box maintaining rhythm. Aim to keep each round within a consistent time range, ideally around 3:30–4:00, leaving just enough rest to recover and hit the next set with intensity.

Movement Modifications:

– GHD Sit-Ups: We can reduce the range of motion for the GHD Sit-Up, V-Ups, or move to Medball Weighted Sit-Ups as suitable modifications today.

– 500/450m Row: Can be subbed for Ski Erg or 1000/900m Bike Erg as the best alternatives. If needed we can move to 30/22 Calorie Echo or 33/25 Calorie Assault.

– Box Jump Overs: We should adjust to a lower body height or move to alternating step-ups as the primary subs for the day.

Travel/Hotel/Limited Equipment (No Measure)

Every 5:00 minutes x 3 Sets

20 V-Ups

400m Run

20 Bench Jump Overs or Squat Jumps

Bench Height: 18in

Accessory Work (No Measure)

3 Sets: For Quality

5/5 Single Leg Bulgarian Split Squat 31×1 Tempo

:30-45 Weighted Wall Sit

:30/:30 Side Plank

Recovery (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose