CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2 Sets: For Quality

10 Alternating Box Step-Ups

12 Straight Arm Banded Lat Pull Downs

:15 Hollow Hold

:15 Arch Hold

10/10 Single Leg Glute Bridges

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep

2 Sets

3-5 Jumping Pull-Ups with Controlled Eccentric

5 Bar Kip Swings + 5 Kipping Knees to Chest

5 No Jump Burpees

5 Box Jump Overs



Then complete @ workout pace

3 Burpee Box Jump Overs

6-8 Toes to Bar

3 Burpee Box Jump Overs



Move into Strict Pull-Ups and work through modifications as needed.

Pull-ups (Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
10 Alternating Overhead Rotational Ball Slams

*We are looking to add weight to the Strict Pull-Ups if possible)

Coaching Notes, Strategy, and Goals

Goal: Working on good control and building strict pulling gymnastics strength

Stimulus: Absolute Strength and Speed Strength / Power

Cues:

Pull with consistent tension and active lat engagement.

For the rotational medball slams really work for straight arms and dynamic full extension overhead into a rotational slam.

Modifications:

Choose a medball weight that allows for speed and power development

Look at the options for strict pull-ups today.

So Fresh, So Clean (Time)

“So Fresh, So Clean”

3 Sets: For Time

10 Burpee Box Jump Overs

20 Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal: 3:00–4:00 per set / Total Time: 11:00–15:00

Time Cap: 17:00

Stimulus: High-Skill Interference / Anaerobic Threshold

RPE: 8/10

Primary Objective: Hold consistent, repeatable efforts across all three sets

Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions
Workout Strategy:

This one is all about repeatable intensity with tight rest windows. The Burpee Box Jump Overs should be where most of the time is made up in this workout, start each set steady and aim to immediately move into Toes to Bar without a long setup. For Toes to Bar, aim for 2-3 quick sets to minimize grip fatigue before heading back to the final 10 Burpee Box Jump Overs. Move with urgency on the back end of each round, as it’s followed by rest. The goal is to go fast, but remain in control and focus on sustainable pacing.

Movement Modifications:

– Burpee Box Jump Overs: Step-Overs (reduce height if needed), Burpee to Plate. or elevated burpees

– Toes to Bar: Toes to Target, Alternating Toes to Bar, Hanging Knee Raises, V-Ups, Strict Hanging Leg Raises

Travel/Hotel/Limited Equipment (No Measure)

3 Sets: For Time

10 Burpee Bench Jump Overs

20 V-Ups

10 Burpee Bench Jump Overs

Rest 1:30 b/t sets

Accessory Work (No Measure)

4 Sets: For Quality

8-10 Glute Bridge Dumbbell Pull-Overs

12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs

Rest :30

:30/:30 Side Plank

:30 Hollow Hold

Rest :30

Recovery (Checkmark)

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose