CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep
2 Sets: For Quality
12/9 Calorie Echo Bike / 200m Run
2 Wall Walks + :20 Nose to Wall Handstand Hold
:30 Wall Sit
:30/:30 Side Plank
—
Then get into progressions for the Handstand Walk
Gymnastics Skill (No Measure)
Gymnastics Skill Session
Handstand Walk Progression
– Handstand Shoulder Taps
– Handstand Walk along the Wall
– Handstand Walk to the Wall
– Partner Handstand Walks
Agent Smith Protocol (Checkmark)
“Agent Smith Protocol”
Every 8:00 x 4 Sets
20/14 Calorie Echo Bike
25ft (7.5m) Handstand Walk
400m Run
25ft (7.5m) Handstand Walk
300ft (100m) Farmers Carry
Load: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg
Coaching Notes, Strategy, and Goals
Goal: Finish each round in 6:00–7:30; use remaining time to recover
Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning
RPE: 7.5/10
Primary Objective: Stay consistent with handstand walk execution under fatigue, aim for unbroken or quick resets.
Secondary Objective: Hold a strong, steady pace on the run and bike to create time for controlled movement on the gymnastics and carry.
Workout Strategy:
Each round should feel like a controlled aerobic push that spikes grip and shoulder fatigue progressively. The Echo Bike starts things off with a hard but sustainable pace around 85% effort. After the bike settles into the handstand, walk with focus. Use short resets if needed but minimize failed attempts. The 400m run should be paced at a moderate clip that allows you to hit the second handstand walk confidently. Finish each round with the farmer’s carry, grip being the limiter here, aim to go unbroken or break once to stay efficient. Use the remaining rest time (1:00–2:00) to shake out your arms and prep for the next round.
Movement Modifications:
– Echo Bike: We can adjust to 22/17 Assault Bike or 24/19 Calorie Bike Erg
– Handstand Walk: Scale to wall walks (2 reps), 25ft bear crawl, or handstand shoulder taps against a wall.
– Run: We can move to a row for equal distance or bike erg for double the distance as the primary subs for the day.
– Farmer’s Carry: Use dumbbells, kettlebells, or reduce distance (200ft, 60m) if grip strength or space is a limiting factor.
Travel/Hotel/Limited Equipment (No Measure)
Every 8:00 x 4 Sets
200m Run
25ft (7.5m) Handstand Walk
400m Run
25ft (7.5m) Handstand Walk
300ft (100m) Farmers Carry
Load: Choice
Accessory Work (No Measure)
5 Sets: For Quality
:30 Nose to Wall Handstand Hold
10 Reverse Nordic Curls
15 Seated Barbell Calf Raises
Recovery (Checkmark)
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations