CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep, Mobility and Activation Work

3 Sets: For Quality

250/200m Row

15 Banded Good Mornings

10 Bulgarian Ring Rows

:15 Hollow Hold

:15 Arch Hold

10 Alternating Scorpions

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Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift

Gymnastics Skill (No Measure)

Gymnastics Progression

Bar Muscle-Up Progression

Bar Muscle-Up Air Chair Swing

Box Jumping Bar Muscle-Up

Banded Bar Muscle-Up

The Oracle (Time)

“The Oracle”

3 Rounds for Time

12-9-7 BMU

500/450m Row*

24-18-14 Deadlift

Barbell: MRx 135/95lb, 61/43kg, Rx 205/145lb, 93/66kg

Coaching Notes, Strategy, and Goals

Goal: Finish between 9–13 minutes

Time Cap: 16:00

Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina

RPE: 9/10

Primary Objective: Manage grip fatigue to preserve bar muscle-up quality and maintain deadlift mechanics under duress

Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations
Workout Strategy:

“The Oracle” tests your ability to sustain power output while navigating high-skill interference. Open the bar muscle-ups with composure, go for clean sets (e.g., 4-4-4, 3-3-3) and avoid redlining. Transition quickly into the row and hold a strong, controlled pace. Use the row to reset your breathing before attacking the deadlifts in strategic sets: 10-8-6 or 12-12 early on, tapering to fast sets of 3 if grip starts to go. As the reps descend, the intensity should rise. Round 3 is where you’ll make up time, push your transitions and fight for clean, efficient reps across all movements.

Movement Modifications:

– Bar Muscle-Ups: Scale to banded bar muscle-ups, box bar muscle-ups, or chest-to-bar pull-ups as primary scales. For those still developing even more, let’s move to jumping pull-ups + push-ups for the same rep numbers.

– Row: Modify 1000/900 Bike Erg, 30/22 Calorie Echo or adjust total volume to 400/350m.

– Deadlift: Reduce load or reps (e.g., 18-12-10) for athletes building strength or managing lower back fatigue

Travel/Hotel/Limited Equipment (No Measure)

4 Sets: For Quality

12 Feet Elevated Ring Rows

12 Dumbbell Hammer Curls

Rest 1:00

15 Glute Bridge With Medball Squeeze (adduction)

5 Hamstring Walk-Outs (out and back = 1)

Rest 1:00

Recovery (Checkmark)

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold