CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets: For Quality

200m Run

10 Deep Lunge Mountain Climbers

250/200m Row

8/8 Pendulum Lunges

:30 Wall Sit

—

Then

3 Burpees to Target

6 Dual Dumbbell Front Rack Walking Lunges @ Working Loads.

Run, Forrest, Run (Time)

“Run, Forrest, Run”

3 Rounds for Time

800m Run

25 Burpees to Target*

500/450m Row

50ft (15m) Dual Dumbbell Front Rack Walking Lunges (MRx = Single Dumbbell)

Dumbbells: 35/25lb, 15/12kg

Burpees to Target: Just out of Reach

Big Class Option:

Start Half the Athletes on the Run and Half on the Row.

Stimulus and Objectives:

Score: Time

Time Cap: 40:00

Goal: 25:00–35:00

Stimulus: Aerobic Grind with Full-Body Stamina & Volume

RPE: 8/10

Primary Objective: Sustain consistent pacing across all 3 rounds without blowing up early

Secondary Objective: Maintain posture and position during front rack walking lunges under fatigue
Workout Strategy:

“Run Forrest Run” is a long, gritty conditioning piece designed to test aerobic endurance, full-body stamina, and mental grit. The structure of the rounds is simple, but the volume will expose athletes who go out too hot.

The 800m run should be managed at a steady aerobic pace, something you could sustain for all three rounds with minor drop-off (think 75-80% effort).

Burpees to Target will spike the heart rate. Use a consistent cadence and stay smooth on the jump to target … don’t rush the early reps. Breathe and keep moving, even if at a bit slower pace.

The row that follows is all about posture and consistent pulls. Hold a pace you can immediately move into from the burpees. Don’t sit and recover for too long.

Finally, Dual DB walking lunges in the front rack position are going to test posture, midline, and composure. Break into 25ft (7.5m) segments if needed. Keep the bells high and elbows slightly in, avoiding a collapsed chest or soft back leg.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

800m Run

25 Burpees to Target

400m Run or 2:00 Machine

50ft (15m) Dual Dumbbell Front Rack Walking Lunges

Dumbbells: 35/25lb, 15/12kg

Accessory Work (No Measure)

3 Sets: For Quality

:15/:15 Copenhagen Plank

:30/:30 Side Plank

1:00 Forearm Plank

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2 Sets:

:45-:60 Bike

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

10 Alternating V-Ups

:10 Hollow Hold

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

Specific Prep (No Measure)

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

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

—

Add Loads

—

3 Sets Building to 75%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

Split Jerk (Split Jerk

Every 90 seconds x 10 Sets
Sets 1-5: 2 Split Jerks* @ 75%
Sets 6-10: 1 Split Jerk @ 80-90%

On the final rep of sets 1-5 pause for 2 sec in the catch

% is Based on 1RM Split Jerk)

Coaching Notes, Strategy, and Goals

Modifications:

Level 1: Push Jerks or Split Jerks for 3 Reps @ 6-8 RPE / 10

Masters 55+: As prescribed

Why So Serious? (AMRAP – Reps)

“Why So Serious?”

12:00 minute EMOM

Minute 1: 8 Strict Wall Facing Handstand Push-Ups (MRx = 1 Abmat)

Minute 2: 16 GHD Sit-Ups (MRx = V-Ups)

Minute 3: Max Calorie Echo Bike

Minute 4: Rest

Big Class Modification

Start Athletes on Delay to allow for 4 stations here.

Stimulus and Objectives:

Score: Total Calories on Echo Bike

Goal: 15–25 (M) / 10-20 (F) Calories Per Echo Interval

Stimulus: Upper Body Gymnastics Control + Midline Capacity + Echo Sprint Effort

RPE: 8.5/10

Primary Objective: Maintain Quality Reps on the HSPU and GHD Sit-Ups

Secondary Objective: Maximize sustainable output on the bike after gymnastics demand
Workout Strategy:

“Why So Serious?” is a test of gymnastics integrity and recovery under fatigue, with an opportunity to cash out on the bike for score. The EMOM structure builds in muscular fatigue before each sprint, requiring athletes to manage tension and output.

The Echo Bike should be a hard, focused effort, not an all-out sprint, while staying aggressive enough to maximize calories without crashing. Build into the pace in the first 10 seconds, hold for 30, and push in the final 5–10 seconds.

Travel/Hotel/Limited Equipment (No Measure)

12:00 minute EMOM

Minute 1: 8 Strict Wall Facing Handstand Push-Ups

Minute 2: 20 V-Ups

Minute 3: Max Machine or Treadmill Run

Minute 4: Rest

Accessory Work (No Measure)

3 Sets: For Quality

10/10 Single Arm Incline Dumbbell Bench

10-12 Ring Face Pulls

50/50ft (15/15m) Single Arm Bottoms Up Kettlebell Walk

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Bodyheat

2:00 Cardio Choice

–

10/10 sec Hand to Hang Wrist Rotations

:15/:15 sec Overhead Lat and Tricep Stretch

:30 sec 90/90 Hip Switch Rotations

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets:

6 Tall Muscle Cleans

10/10 Behind the Neck Elbow Punch Throughs

8 Quarter Squat Reactive Jumps

8 Barbell Good Mornings

6 Front Squats

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep (No Measure)

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

2 Sets w/empty barbell

3 Hang Muscle Cleans

3 Tall Squat Cleans

3 Hang Squat Cleans

—

Add Loads

—

3 Slow Pull Squat Clean

3 Squat Clean

—

Get to Working Loads

Clean (Squat Clean

Every 90 seconds x 10 Sets
Sets 1-5: 2 Squat Cleans @ 75%
(Touch & Go)
Sets 6-10: 1 Squat Clean @ 80-90%

% is Based on 1RM Squat Clean)

Coaching Notes, Strategy, and Goals

Modifications:

Level 1: 3 Hang Power Cleans + 2 Front Squats Across all sets at 6-8 RPE / 10

Masters 55+: Can be Power or Squat Variations today.

Wax On, Wax Off (Time)

“Wax On, Wax Off”

For Time:

20-15-10-15-10-5

Front Squat

Pull-Ups

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

Stimulus and Objectives:

Score: Time

Time Cap: 14:00

Goal: 7:00 – 11:00

Stimulus: Leg Stamina & Gymnastics Volume Under Fatigue

RPE: 8/10

Primary Objective: Stay consistent on pull-up volume while cycling light front squats efficiently

Secondary Objective: Keep consistent unbroken reps on Front Squats throughout.
Workout Strategy:

“Wax On, Wax Off” is a classic push-pull combo with substantial volume that requires breathing, composure, and postural control. The first set of 20 will set the tone. Look to break up strategically to allow for even pacing across the workout.

Front squats should be cycled as unbroken smooth reps or at most 2 sets for each set. Keep elbows high, heels grounded, and breathe through the top.

Pull-ups are where grip and arms can fade. Plan early breaks (e.g., 10-10, 8-7, 6-4) and stay quick on transitions. Don’t fall into the trap of going out hot on the round of 20 and struggling through the back half.

The descending-ascending rep scheme brings the mental game into play during the second round of 15s, so pace this round like your opener.

Movement Modifications:

– Front Squats: First reduce loading to keep within the intended rep range per set. If needed, move to Back Squats or use DB Front Squats or Goblet Squats.

– Pull-Ups: First consider reducing volume to 16-12-8-12-8-4 reps per round or modify to banded pull-ups, jumping pull-ups. Lastly we can move to ring rows to keep the stimulus and have athletes stay moving.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

16-12-8-12-8-4

Dual Dumbbell Front Squat

Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

15 Bent Over Barbell Rows

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2:00-3:00 Cardio Choice

—

3 Sets

:20 Bar Kip Swings

– Rest :10 sec –

:20 V-Ups

– Rest :10 sec –

:20 Deep Lunge Mountain Climbers

– Rest :10 sec –

:20 Air Squats

– Rest :10 sec –

Specific Prep (No Measure)

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

4-6 Toes to target or alternating toes to bar

6 High Hang Muscle Cleans

8 Empty Barbell Back Squats

4-6 Burpees over Bar

–

Then Get to Working Loads on the Barbell and Hit Primer

–

(Each Partner / Each Movement

5/5 Toe to Bar

5/5 Back Squat

5/5 Bar Facing Burpees

Attitude Reflects Leadership (Time)

“Attitude Reflects Leadership”

For Time: With a Partner

50-40-30-20-10

Toes to Bar

*Back Squats

Bar Facing Burpees

Load: MRx 65/45lb, 30/20kg, Rx 95/65lb, 43/30kg

*Back Squats are from the floor

Stimulus and Objectives:

Goal Time Domain: 22:00 – 27:00

Time Cap: 32:00

Stimulus: High-Volume Partner Chipper / Core, Legs, and Conditioning Under Load

RPE: 8.5/10

Primary Objective: Efficient partner transitions and sustainable movement sets across all three movements

Secondary Objective: Smooth efficient burpees in sets of 3-5 at a time to keep the workout moving along
Workout Strategy:

This partner workout is a descending triplet that demands pacing, communication, and movement quality. Partners can split reps as needed, recommend smaller, consistent sets across for the Burpees and Toes to Bar, and bigger unbroken sets for the Back Squats.

Bar-Facing Burpees should be done in short fast sets (e.g., 5–5 or 10–10), especially early. Later rounds are a chance to push pace toward the finish.

Travel/Hotel/Limited Equipment (No Measure)

For Time: With a Partner

50-40-30-20-10

V-Ups

Goblet Squats

Lateral Burpees over Dumbbell

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

15/15 Terminal Banded Knee Extensions

:20 GHD Supine Hold

:30 Single Leg Wall Sit March

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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

400m Run

—

2 Sets: For Quality

9/7 Calorie Ski or Row

10 Banded Passthroughs

15 Banded Pull Aparts

10 Banded Presses

10 Barbell Romanian Deadlifts

5 Narrow Grip push-Ups

—

Go Over Bench Press and Speed Banded Presses, then get into working loads

–

Secondary Warm-Up Prep for the Workout (After Strength Before Conditioning)

3 Sets:

5/4 Calorie Ski

:15 High Knees

5 Deadlifts, Building to Working Loads

3 Ring Dips, Can start with toenail spot or band for priming purposes.

Bench Press (Every 3:00 x 4 Sets
5 Bench Press @ 75%+
+
10 Banded Press 00×0 Tempo)

The Bench Press today should maintain a quality tempo of 20×1 here for the 5 reps @ 75%+. We are looking to build close to 85% if possible today. The combination of the Banded Press is meant to heighten central nervous system activation and get us learning how to press fast and finish strong with the triceps. 00×0 tempo means reps are to be done as fast as possible. These should not go to failure, but are meant as a targeted speed activation and stimulus today.

Modifications:

– Move to Dumbbell Bench Press, Floor Press, or a Landmine Press depending on movement limitations.

You Blitz… All… Night! (4 Rounds for time)

“You Blitz… All… Night!”

Every 4:00 x 4 Sets

9/7 Calorie Ski Erg

200m Run

15 Deadlift

12/9 Ring Dips (Or Box Dips)

Load: MRx 155/105lb, 70/48kg, Rx 225/155lb, 102/70kg

Big Class Modifications

Start athletes on a 1:00 delay to allow for 4 groups to move through this or sub any machine for the Ski Erg to keep the flow

Stimulus and Objectives:

Goal: Finish each set in 2:45–3:30

Score: Slowest set time

Stimulus: Sprint-Style Intervals / Posterior Chain + Tricep Stamina

RPE: 8.5–9/10

Primary Objective: Hold consistent intensity and clean movement across all 4 sets

Secondary Objective: Manage deadlift pacing and ring dip fatigue under elevated heart rate
Workout Strategy:

This is a repeatable sprint interval with controlled pacing demands. Athletes should aim to complete each set between 2:45–3:30, leaving 30–60 seconds to recover before the next effort.

Ring dips are where the arms will fail if not managed early. Break into 2–3 sets from round one if strict dips are near your limit (e.g., 6-6 or 5-4-3). If needed, scaling to a toenail spot or banded strict dip in the later rounds might be a necessity if these are a limiter.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets

30 sec Machine Sprint

200m Run

20 Dual Dumbbell Deadlifts

12/9 Dips

Load: 2 x 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets

15/12 Push-Ups @ 21×1 Tempo

10-12 Sorenson Dumbbell Row 20×1 Tempo

:20/:20 Single Arm Ring Plank

Recovery (Checkmark)

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

500/450m Row @ Easy Pace

—

2 Sets: For Quality

10 Kettlebell Single Leg Romanian Deadlifts

8 Kettlebell Taters

10 Goblet Cossack Squats

Specific Prep (No Measure)

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

w/ Empty Barbell

8 Romanian Deadlifts

6 Tall Muscle Clean

10 Behind the Neck Elbow Punch Throughs

8 Barbell Reactive Quarter Squat Jumps

4 Pause Front Squats

—

3 Hang Power Cleans

3 Front Squat (Pause 1 sec)

3 Hang Squat Cleans

3 Front Squats

–

Transition to the Rack

Build to working loads (~75% of Front Squat) For Front Squat Complex

Front Squat (Pause Front Squat + Front Squat
Every 3:00 x 5 Sets
Set 1: 1+4 @ 75%
Set 2: 1+4 @ 75%
Set 3: 1+3 @ 80%
Set 4: 1+3 @ 80%
Set 5: 1+1 @ 85%

Pause :01 on the Pause Front Squat
*After Each Set Complete 3 High Stick Jump Overs)

Coaching Notes, Strategy, and Goals

Modifications:

Level 1: 5 Front Squats across @ 31×1 Tempo, maintaining an RPE of around 7

Can move to Dual Kettlebell Front Squats or Goblet Squats if needed for those with front rack mobility issues

Left Side, Strong Side (Time)

“Left Side, Strong Side”

For Time

9-7-5

Squat Clean

*500/450m Row

Load: MRx 115/75lb, 52/34kg, Rx 185/125lb, 84/57kg

*500/450m Row Finishes Each Set

Stimulus and Objectives

Goal: 7:00–10:00

Time Cap: 12:00

Stimulus: Barbell Stamina + Moderate Rowing Capacity

RPE: 8.5/10

Primary Objective: Manage squat clean pacing without redlining early

Secondary Objective: Row at a sustainable, aggressive pace that allows clean execution on the barbell. (Mind the pun)
Workout Strategy:

This workout is a classic blend of power and pacing—athletes will need to balance a moderately heavy barbell with short-to-mid rowing sprints. The row should be done at a hard, but repeatable effort (~85% output) to set up for the cleans without gasping for air.

Movement Modifications:

– Squat Clean: First reduce load. If needed, adjust to power clean + front squat or hang squat cleans for mobility limitations or lower back issues.

– Row: Reduce to 400/350m Row or we could sub a Ski Erg at the same distance or double the Bike Erg Distance.

Travel/Hotel/Limited Equipment (No Measure)

For Time

15-12-9

Dual Dumbbell Squat Clean

*400m Run

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets For Quality

6/6 Goblet Crossover Step-Ups

12 Ring Hamstring Curls

1:00 Glute Bridge Hold (With Belly Breathing)

Recovery (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose