CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep:

2:00 Cardio Choice

—

2 Sets:

10 Alternating Box Step-Ups

5 Tall Muscle Cleans

5 Strict Press

:30 Behind The Neck Elbow Punch Throughs

5 Barbell Reactive Squat Jumps

5 Scapular Pull-Ups

5 Bar Kip Swings

10 Ring Rows

Specific Prep (No Measure)

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

3 Sets:

5 Thrusters, Building to Working Loads

3 Box Jump Overs

5 Pull-Ups

Rest :30 b/t sets

Fell on Black Days (AMRAP – Rounds and Reps)

“Fell on Black Days”

20:00 AMRAP, With a Partner

30 Thrusters

20 Box Jump Overs

30 Pull-Ups

Barbell: MRx 75/55lb, 34/25kg, Rx 95/65lb, 43/30kg

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal: 6–8+ Rounds

Score: Rounds + Reps

Stimulus: Full-Body Partner Grind / Moderate Volume Gymnastics and Conditioning

RPE: 8/10

Primary Objective: Efficient partner communication and pacing, maintaining even work across.

Secondary Objective: Manage interference between the Thrusters and Box Jump Overs.
Workout Strategy:

“Fell on Black Days” is a partner grinder that rewards pace, clean barbell mechanics, and consistent gymnastics work. Reps may be split in any way, recommended strategies include:

Thrusters: 15-15 or 10-10-5-5

Box Jump Overs: Alternating 5s or quick 10-10

Pull-Ups: 15-15, 10-10-5-5, or Fast 5s

The thrusters will compound fatigues, so smooth barbell cycling is key. Athletes should switch quickly to avoid burnout. The box jump overs will compound fatigue in the quads so quick sets of 5s are suggested here to get a little break on the tension in the legs.

Pull-ups will get increasingly grippy as the rounds build, break early and often to prevent failure. Tag out quickly to keep the pace high.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

15 Thrusters

10 Bench Jump Overs

10 Strict Pull-Ups

Dumbbells: 35/25lb, 15/12kg

Accessory Work (No Measure)

10:00 AMRAP, For Quality

15 Tall Kneeling Straight Arm Banded Lat Pull-Down

5/5 Landmine Oblique Twists

10 Dual Dumbbell Bicep Curl to Arnold’s Press

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