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