CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets: For Quality

:30 Echo Bike

:20/:20 Samson Stretch

10 Ring Rows or 6/6 Single Arm Ring Row

5 Push-Ups into Down Dog

Barbell Prep (No Measure)

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

2 Sets: For Quality

3 Strict Press

3 Push Press

3 Split Jerks (footwork focus, no load)…

Pause in the catch for 1-2 sec each rep

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Then, build to 65% for working weight on the Split Jerk

Split Jerk (Split Jerk
Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%)

Coaching Notes, Strategy, and Goals

Goal: Technical Proficiency

Do not exceed 80% today

Stimulus: Technique / Speed Strength and Power

Cues:

Drop the back leg and punch firm into the catch.

Flex through the belly when punching into the receiving position

Modifications:

We can look to move to Push Jerks or Push Press today as the primary adjustments. Dumbbells are an option if mobility with the barbell is limited.

Biscuits and Gravy (AMRAP – Reps)

“Biscuits and Gravy”

15:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: Max Strict Pull-Ups

Dumbbells: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

Goal: 10/8 + Pull-Ups Each Set

Score: Total Strict Pull-Ups

Stimulus: Upper Body Strength-Endurance / Pull + Push Volume

RPE: 8.5/10

Primary Objective: Accumulate high-quality strict pull-ups under upper body fatigue

Secondary Objective: Maintain unbroken bench press sets and finish the Bike in under 50 seconds per set.
Workout Strategy:

This EMOM is all about pushing and pulling under sustained fatigue, with the Echo Bike acting as a breathing and flush station. The bike should be performed at a 75–80% effort, finishing with at least :10 to transition.

The dual dumbbell bench press is the fatigue builder here. Choose a load that allows for unbroken sets without losing tempo or control, this movement directly pre-fatigues your strict pull-ups.

The third minute is the priority here with the max strict pull-ups. Athletes should aim to open with a strong but repeatable number of strict pull-ups and try to stay within 1-2 reps of that score each round. Break early if needed to avoid hitting failure mid-minute.

Emphasize controlled movement on the bench press and clean pull-up mechanics. Avoid tackling the bike too hard early on in this EMOM as it will effect the rest of the workout if you hit the intensity too hard.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed, sub any machine for the Echo Bike

Accessory Work (No Measure)

3 Sets: For Quality

5/5 Low Ring T-Outs + V-Outs

10 Feet Elevated Ring Rows

:15/:15 Side Star Plank

Recovery (Checkmark)

PRVN Recovery #2

1:00 Child’s 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