CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

3 Sets: For Quality

1:00 Cardio Choice

10 Alternating Active Pigeon Pose

5/5 Kettlebell Suitcase Deadlifts

10 Goblet Cossack Squats

3-5 Tuck Jumps

Specific Prep (No Measure)

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

4 Back Squats @ 40%

2 Lateral PVC Pipe Jump Overs

4 Back Squats @ 50%

2 Lateral PVC Pipe Jump Overs

4 Back Squats @ 60%

2 Lateral PVC Pipe Jump Overs

—

Then Load to 70% on Barbel

Back Squat (Every 2:30 x 4 Sets
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+)

Coaching Notes, Strategy, and Goals

Goal: Focused controlled reps on the Back Squats and clean execution on the Lateral PVC Pipe Jump Over.

Stimulus: Absolute Strength and Plyometrics

Cues:

Root through the floor, hips move back and down on the Squat

Focus on pulling the knees up and drive over the PVC Pipe.

Modifications:

Adjust to Box Squats or Split Squats depending on the limitations for the athlete.

Adjust PVC Pipe Jump Overs to Lateral Hops over Line

Drain You (AMRAP – Reps)

“Drain You”

3 Sets:

1:00 AMRAP

12/9 Calorie Echo Bike (MRx= 9/7 Calories)

– Max Single Kettlebell Front Rack Step-Ups

– Rest 1:00 –

1:00 AMRAP

12/9 Calorie Row (MRx= 9/7 Calories)

– Max Goblet Squats

– Rest 1:00 –

Kettlebell: MRx 44/26lb, 20/12kg, Rx 53/35 24/16kg

Box Height: 20in

Coaching Notes, Strategy, and Goals

Score: Total Step-Ups + Total Goblet Squats across all 3 sets

Goal: Accumulate 40–60+ total reps between step-ups and squats

Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue

RPE: 8.5–9/10

Primary Objective: Maximize clean reps on kettlebell movements after fast calorie buy-in

Secondary Objective: Maintain repeatable bike/row pacing to leave 20–30+ seconds for KB work
Workout Strategy:

Each AMRAP begins with a machine sprint, immediately followed by kettlebell work that demands positional control and stamina. Athletes should push the 12/9 calories in ~0:30–0:40 to create time for quality reps with the kettlebell.

The single kettlebell front rack step-ups require posture, balance, and midline engagement. Choose a rack position that allows for stability, switching arms each round is encouraged to balance fatigue.

In the second 1:00 station, the row should be treated the same, get it done efficiently, then move straight into the goblet squats, aiming for a steady, unbroken set. Focus on breathing and positioning as fatigue will build across all 3 rounds.

Travel/Hotel/Limited Equipment (No Measure)

150m Run

Use a Bench for Step-Ups

Accessory Work (No Measure)

3-4 Sets, For Quality

50/50ft (15/15m) Lateral Crossover Sled Drag

10/10 Single Leg Hip Thrust

:30 Weighted Hip Thrust Hold

Recovery (Checkmark)

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose