CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep:
2 Sets: For Quality
200m Run or 15/11 Calorie Echo Bike
30 sec Jump Rope Practice
:15 Dead-Hang + 15 Active Hang
8-10 Bar Kip Swings
8-10 Ring Rows or 6/6 Single Arm Ring Rows
—
Then go through bar muscle-up progressions
Gymnastics Skill (No Measure)
Gymnastics Progressions
Bar Muscle-Ups
– Box Transition Bar Muscle-Up
– Banded Bar Muscle-Ups
These should be the focus today to keep things simple and get moving into this long aerobic piece today.
Boone’s Gauntlet (2 Rounds for time)
“Boone’s Gauntlet”
Every 18:00 x 2 Sets
800-400-200m Run
8-4-2 Bar Muscle-Ups (MRx = 16-12-8 Pull-Ups)
80-40-20 Double Unders
*15/11 Calorie Echo Bike
*Echo Bike Finishes each round on set 1 and starts each round on set 2
On the second time through please complete in reverse order.
This means that the Bike will start, then the double unders, bar muscle-ups, then run in an escalating rep scheme.
Stimulus and Objectives:
Goal: Finish each round in 14:00-17:00
Time Cap: 17:00 on Round 1. 18:00 Round 2.
Stimulus: High-volume aerobic and gymnastics test with fatigue management and pacing transitions
RPE: 8/10
Primary Objective: Manage high-skill bar muscle-ups under increasing fatigue
Secondary Objective: Sustain consistent pacing through cyclical efforts
Workout Strategy:
This workout delivers two rounds of dense mixed-modal conditioning. Set 1 follows a classic progression where the volume of running decreases while gymnastics and jump rope volume shrinks proportionally. Set 2 flips the script, starting with the bike and moving toward the biggest run and bar muscle-up set last. This structure exposes pacing holes and forces composure in both “front-loaded” and “back-loaded” fatigue scenarios.
Athletes should manage transitions and breathing early in Set 1 and be prepared for the bike to spike heart rate before every skill movement. Set 2 will feel more aggressive from the start, keep the jump rope smooth, break the muscle-ups early if needed, and save your legs for the 800m at the end.
Movement Modifications:
– Bar Muscle-Ups: First reduce reps (6-3-2), then scale to Pull-Ups (16-12-8). For athletes still developing the skill of the Bar Muscle-Up, Jumping Bar Muscle-ups or a Strict pull-up + Ring dip combo may be used.
– Double Unders: Reduce to 60-30-20 or scale to single unders 100-80-60
– Running: Reduce distance to 600-300-200m if pacing is significantly delayed. Or adjust to Row @ 1000/900m – 500/450m – 250/225m
– Echo Bike: Reduce to 12/9 calories as needed.
Travel/Hotel/Limited Equipment (No Measure)
Every 18:00 x 2 Sets
800-400-200m Run
12-10-8 Strict Pull-Ups
80-40-20 Double Unders
*1 minute hard on a machine to finish each round.
Accessory Work (No Measure)
3-4 Sets: For Quality
:15-:20 Ring Support Hold
:20/:20 Paloff Walk Out*
For the walkout we want you to walk out a couple steps to increase tension, then walk back with control, and continue for the 20 seconds.
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