CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep
2 Sets:
200m Run
10 Cossack Squats
5/5 World’s Greatest Stretch
10 Hollow Rocks
:10 Hollow Hold
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Primer & Skill Prep
2 Sets
8 Abmat Sit-Ups
6 Dumbbell Walking Lunges, R1 @ Moderate Load , R2 @ Working Load
6 Line Facing Burpees
Zion Uprising (AMRAP – Rounds and Reps)
“Zion Uprising”
5 Rounds for Time, As waterfall in teams of 3-4
30 Abmat Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
15 Line Facing Burpees
This will be done as a team of 3 or 4 partners depending on class numbers and size.
Dumbbell: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg
Coaching Notes, Strategy, and Goals
Time Cap: 30 minutes
Goal: Complete in 20-25min of Total Running Time
Stimulus: Steady team conditioning with core, legs, and aerobic pacing under fatigue
RPE: 7.5/10
Primary Objective: Maintain consistent pacing on run and lunges to avoid bottlenecks and maximize team flow
Secondary Objective: Keep core and burpee movement quality high, tight transitions will save time overall
Workout Strategy:
“Zion Uprising” is about rhythm and managing your own pacing to keep the waterfall moving smoothly. The Abmat sit-ups should be performed quickly with steady breathing. The goal here is to complete in under 1 minute. Use the walking lunges to focus on posture and consistent steps, switch hand positioning if needed. These can be held in the farmers’ carry positions or front rack. The run is short and should be done at ~80-85% effort to stay moving without blowing up. The final station, line-facing burpees, should be performed at a sustainable pace to avoid spiking the heart rate before restarting. Athletes should look to keep on a good pace of about 1 minute per station trying to stay just ahead of their partners as they get into the workout.
Movement Modifications:
– Abmat Sit-Ups: We can move up to V-Ups or GHD sit-ups (advanced), but reducing the reps to 20 if needed is the primary scale of the day.
– Dumbbell Walking Lunges: Modify load or distance, or sub with in-place reverse lunges for class management purposes
– Run: Adjust to 150m or 100m if space/time is constrained; sub with 16/12 Calorie Assault Bike or 15/11 Calorie Echo Bike
– Line-Facing Burpees: Scale to lateral burpees over a line or modify to standard burpees based on shoulder and impact tolerance
Travel/Hotel/Limited Equipment (No Measure)
5 Rounds for Time
30 Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
15 Line Facing Burpees
Dumbbell: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
4 Sets: For Quality
10/10 Half Kneeling Paloff Press
:20/:20 Single Kettlebell Front Rack March
Recovery (Checkmark)
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose