CrossFit Evergreen – CrossFit

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

400m Run

100m Farmers Carry

400m Run

100ft Odd Object Carry

Load: Choice

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
arm-Up: (8-10 minutes)

2:00 Cardio Choice

—-

2 Sets: For Quality

20/20 Line Hops

10 Knee Hug + Lunge and Twist

10 Down Dog Toe Touches

10 Hollow Rocks + 10 second Hollow Hold

20 Glute Bridges

Primer (Checkmark)

To be completed at the instruction of the coach.
Specific Prep (3-5min)

Practice Double Unders and go through some technique pointers

Bring out Wall Balls and work with some quality sets and reps. i.e. 2 sets of 5-7 reps

Tackle fine points about bracing and keeping hips on the floor for abmat sit-ups.

Primer (2min)

10 Double Unders (each)

8 Abmat Sit-Ups (each)

6 Wall Balls (each)

4/3 Bike Calories (each)

The Expendables (Time)

“The Expendables”

3 Rounds for Time with a Partner

100 Double Unders

80 Abmat Sit-Ups

60 Wall Balls

40/35/30 Calorie *Bike

–

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Work can be split anyway you want with your partner to achieve the best overall time.

Goals / Stimulus / Objectives

Goal: 8-10 min / round , 24-30 min

Time Cap: 35min

Primary Objective: Split workload evenly with your partner for the duration of the 3 rounds

Secondary Objective: Increase intensity and speed over the 3 rounds. Ideally descending splits on each round.

Stimulus: A blend of midline stability and leg stamina / Partner Chipper Style Flow (1:1 Work : Rest)

RPE: 7-8.5/10

This should build over the course of the movements with each bike ending fast and building across all 3 rounds
Workout Flow and Strategy:

This workout will be 3 rounds with a partner ideally splitting workloads evenly across rounds. We should be looking to start steady at a nice even pace and then build over the course of each round, finishing strong on the bike. By the third round we should be increasing that intensity and selling out on the bike in a sprint finish with our partner, ideally alternating every 8-12 calories.

Overall Game Plan:

Smooth, fast transitions to avoid wasted time.

Strategic work-rest balance between partners.

Pace the bike efficiently without excessive burnout.

Travel/Hotel/Limited Equipment (No Measure)

Limited Equipment: Solo

3 Rounds for Time:

80 Double Unders

60 Air Squats

40 Sit-Ups

200m Run

Accessory Work (No Measure)

Optional Accessories

3 Sets: For Quality

8/8 Reps Single-Leg Pistol Box Step-Downs (Slow Eccentric)

15 Hollow Body Band Pull-Downs

3-5 * Explosive Med Ball Chest Pass + Sprint

*Focus: Power generation and fast-twitch activation. Good addition to a day with more steady state endurance. Great for building athletic capabilities

Execution: In an athletic stance, aggressively pass a med ball into a wall, then immediately sprint 5-10m before resetting.

Recovery (Checkmark)

Mobility

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up (8 minutes)

8:00 EMOM

Minute 1: Cardio

Minute 2: :20/:20 Worlds Greatest Stretch

Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time

Minute 4: *Barbell Complex

* Barbell Complex

10 Barbell Romanian Deadlift

8 Tall Muscle Cleans

6 Strict Press

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep + Get to Working Loads (8-10 minutes)

Perform 2 Cycles, Adding Loads

– Clean Pull

– Power Clean

– Front Squat

– Squat Clean

– Split Jerk

–

Then build to working Loads for the Clean and Jerk

Clean and Jerk (Weightlifting
Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk)

Extra Instructions / Coaches Notes

% is Based on 1RM Clean & Jerk

Lock, Stock and Two Smoking Barrels (Weight)

“Lock, Stock and Two Smoking Barrels”

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 1 Rep @ 85-90%

Strict Handstand Push-Ups:

Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging.

Goals / Stimulus / Objectives

Secondary Objective: Maintain quality strict handstand push-up positions for 6-8 reps.

Stimulus: Lower Body + Upper Body Strength

RPE: 6/10

Workout Notes:

Minute 1: Deadlifts

Starting Position:

Feet hip-width apart , hands gripping the bar just outside the legs .

Engage the lats, core braced , and maintain a neutral spine .
Execution:

Drive Through Legs: Push the floor away while keeping the bar close to the body .

Hip Extension: Stand tall, locking out hips and knees simultaneously .

Controlled Descent: Lower the bar under control , maintaining tension.

Scaling Options:

Reduce Load to maintain form.

Trap Bar Deadlift for athletes with mobility limitations.

Romanian Deadlifts for a hamstring-focused variation.

Deadlift (This is here to check your percentages.)

Travel/Hotel/Limited Equipment (No Measure)

12:00 EMOM

minute 1: 10 Dual Dumbbell Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Accessory Work (No Measure)

Optional Accessories

3 Sets: For Quality

15 Weighted Hip Extensions

30 second Sorenson Hold

8/8 Single Arm Kettlebell Z-Press

Recovery (Checkmark)

Mobility

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

Foam Roll Hamstrings and Lower Back

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up (8-10 minutes)

400m Run

:40 Glute Bridge Hold

:30 Down Dog Calf Gas Pedals

:20/:20 Samson Stretch

–

2 Sets: For Quality

6/6 Single Arm Ring Rows with Rotation

10 Deep Lunge Mountain Climbers

6 No Jump Burpees

6 Jumping Pull-Ups

Gymnastics Skill (No Measure)

Gymnastics Skill Work

10 minutes on Rope Climb Progression

The Transporter (AMRAP – Rounds and Reps)

“The Transporter”

20 minute AMRAP

200m Run

1 Rope Climb

5-10-15 Burpee Pull-Ups

400m Run

2 Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Scale: 2 Rope Pull to Stands = 1 Rope Climb

Flow:

200m Run + 1 Rope Climb + 5 Burpee Pull-Ups

200m Run + 1 Rope Climb + 10 Burpee Pull-Ups

200m Run + 1 Rope Climb + 15 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +

400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Score = Rounds + Reps

Goals / Stimulus / Objectives

Goal: Get into the Max Rep Round of Burpee Pull-Ups

(5 Rounds + 2 Rope Climbs + 1+ Burpee Pull-Ups)

Primary Objective: Complete 5 Rounds of the workout

Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.

Stimulus: Aerobic

RPE: 7/10

This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.
Workout Strategy Notes:

Run: Maintain 5-10k Paced intensity here in order to keep things fast, yet sustainable.

Rope Climb: Work to get a great foot lock quickly, trying to grab the rope as high and close to your hands on each pull as possible. Take extra attention to descend quickly to avoid excessive time under tension on the grip.

Burpee Pull-Ups: Make sure to find your placement of your hands and feet directly underneath the bar so that you can jump straight from the burpee into the pull-up. The bar should be just out of reach for our Rx standard, but can reduce the height and create a jumping pull-up as the modification for the day.

Travel/Hotel/Limited Equipment (No Measure)

20 minute AMRAP

200m Run

5-10-15 Burpee Pull-Ups

400m Run

20-25-Max Burpee Pull-Ups

Accessory Work (No Measure)

Strength Finisher (To be completed as a part of class)

5 Sets

:30 second on / :30 second off

Max Renegade Rows

Load: 50/35lb, 22.5/15kg

Recovery (Checkmark)

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up (8-12min)

Every Minute On The Minute, 8-12 minutes

Minute 1: Cardio Choice

Minute 2: 10 Russian KBS + 10 Goblet Squats

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 3: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World’s Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (4-6 min)

Focus on bracing and breathing mechanics in the squat with the goal of 20×1 Tempo

–

Perform

10 Empty Barbell Reps

5 Reps @ 50-55%

3 Reps @ 60-65%

–

Then Get starting Loads on the Barbell

Back Squat (Strength
Back Squat
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

Extra Instructions:

This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.

Crank (AMRAP – Rounds and Reps)

“Crank”

8:00 AMRAP

20 American Kettlebell Swing (MRx = Russian KB Swings)

10 Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

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

Box Height: MRx 24/20in, Rx 30/24in

Score = Rounds + Reps

Goals / Stimulus / Objectives

Goal: 3 Rounds

Time Domain: ~2:30 / round

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.

Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 25ft (7.5m) segments on the Lunge

Secondary Objective: Keep a steady and smooth pace on the box

Stimulus: Leg stamina and muscular endurance

RPE : 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.
Workout Strategy Notes:

American Kettlebell Swing: Look to go unbroken with consistent tension through the midline in order to avoid any excessive flexion or extension.

Box Jumps: Smooth, repeatable effort with controlled landings to reduce impact on the legs.

Single Arm Overhead Walking Lunge: Use a controlled, methodical approach. Keep the kettlebell locked out overhead with a firm stable position with the bicep by the ear and a straight elbow.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel Gym:

As prescribed, Can Sub Bench Jump Overs for Box Jumps

Accessory Work (No Measure)

Optional Accessories

3 Sets: For Quality

12 Foam Roller Hamstring Curls

15 Barbell Hip Thrusts

20/20 sec S plit Squat Paloff Press Iso Hold

Recovery (Checkmark)

Mobility

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up

3 Sets: for Quality

:15 Hollow Hold

20 Alternating V-Ups

:30 second Wall Support Handstand Hold

:15/:15 Single Arm Active Hang

8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar

Gymnastics Skill (No Measure)

Gymnastics Skills

15 minute Handstand Walk Skill Session

Primer (Checkmark)

To be completed at the instruction of the coach.
Workout Primer

2 Rounds

3-5 Toe to Bar or Movement Modification

5-10ft Handstand Walk or 1 Wall Walk

A Working Man (Time)

“A Working Man”

3 Rounds for Time

30 Toe to Bar

10m Handstand Walk (MRx = 10m Bear Crawl)

Score = Time

Goals / Stimulus / Objectives

Goal Time Domain: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30

Secondary Objective: Unbroken 10ft (3m) Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00

Stimulus: Gymnastics Density / High Skill WOD

RPE: 8/10

– This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
Workout Strategy Notes:

Power Snatch: Start off with a good touch and go set, before settling into quick singles to finish off the first 15 reps in order to bring heart rate down before getting on the rower.

On the final power snatch, we should be looking to tackle quick singles throughout, but if you have something in the tank, finish with a set of 3-5 Touch N’ Go.

Row: Maintain a strong pace that will still allow you to come off quickly and get right back on the barbell. Focus is to hold around 5k-2k pacing.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

Core / Bodybuilding Finisher (To be completed as a part of class)

– Big Unbroken Set Inverted Rows

12-15 Dual Dumbbell Bicep Curls

Rest 30 seconds

– Big Unbroken Set Push-Ups

12-15 Tricep Kick Backs

This can also be done with a weight vest

Recovery (Checkmark)

Mobility

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back