CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep and Body Heat: (8-10 minutes)

400m Run

2:00 Bike

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Warm-Up (No Measure)

To be completed at the instruction of the coach
General + Specific Prep (Warm-Up Loads) / (8-10 minutes)

2 Sets: For Quality

10 Alternating Deep Lunge Mountain Climbers

10 Dual Dumbbell Deadlifts

8 Dual Dumbbell Hang Power Clean and Push Jerk

:20 second Wall Lean March / Sprint

Solar Flare (Calories)

“Solar Flare”

For Max Calories with a Partner

4 Sets:

4:00 AMRAP

6 Dual Dumbbell Burpee

8 Dual Dumbbell Hang Clean and Jerk

200m Run

– Max Calorie *Bike

– Rest 2:00 b/t sets-

Dumbbells: MRx 30/20lb, Rx 50/35lb

Workout Flow: Waterfall Format

Athletes will work in a waterfall-style progression, moving sequentially through each station. The workout begins with Dumbbells, transitions into a Run, and finishes with alternating max-calorie efforts on the Bike in the remaining time of 4:00 minutes

Workout Breakdown:

Partner 1 starts by completing all Dumbbell Burpees and Dumbbell Hang Clean & Jerks.

Once Partner 1 finishes the Dumbbell movements, Partner 2 may begin their Dumbbell work.

Partner 1 moves on to the Run immediately after finishing the Dumbbells, while Partner 2 continues their Dumbbell work.

Even if Partner 1 is still running, Partner 2 can start their run once their Dumbbell work is done.

Once Partner 1 returns from the Run, they can begin accumulating calories on the Bike.

After Partner 2 returns from the Run, both partners will alternate on the Bike for max calories in the remaining time.

This structure ensures constant movement, strategic pacing, and an intense finish on the Bike.
Goals / Stimulus / Objectives

Goal Calorie Count: Each athlete should aim for 12-18+ calories per bike effort depending on size, power output, and fatigue management.

Total team calorie goal: 80-120+ calories across all 4 sets.

Stimulus: This is a threshold-style workout, meaning athletes should work at a sustainable but aggressive pace throughout.

RPE: 9/10

Primary Objective: Maximize calories on the bike while maintaining smooth, efficient movement in the dumbbell work and run. The faster and smoother the first three movements, the more time and energy left for the bike each round.

Secondary Objective: Manage fatigue efficiently by breathing through each movement and avoiding wasted transitions.

Strategy (No Measure)

Dumbbell Burpees: Find a rhythm—avoid pausing too long between reps. Control breathing to prevent spiking the heart rate too soon.

Dumbbell Hang Clean & Jerks: Use the legs to drive the weight up rather than relying purely on the arms. Keep an efficient front-rack position to avoid unnecessary fatigue.

200m Run: Move at a pace that is tough but controlled—the goal is to get to the bike with enough energy to push hard. No slow jogging—push the effort while staying composed.

Bike: Ramp up quickly—every second counts. Work in short, aggressive bursts if there’s limited time. Use the final 15-20 seconds to sprint for max calories.

Key Takeaways:

Move efficiently through the dumbbells and run to leave maximum time and energy for the bike.

Communicate with your partner so transitions are quick and seamless.

Hold a sustainable pace early, but push the final two rounds to hit your best calorie output.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

24-20-16-12-8

Alternating Dumbbell Snatch

20-16-12-8-4

Burpee Bench Jump Overs

12-10-8-6-4

Strict Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

5 Sets: For Quality

6/6 Single Leg Landmine Deadlift , Moderate

12 Barbell Hip Thrusts , Moderate

Rest as needed b/t sets

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