CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General /Specific Movement Prep (6-8 minutes)
2 Sets: For Quality
9/7 Calorie Bike
20/20 Line Hops (Forward and Back / Side to Side)
10 Hollow Rocks
20 Glute Bridges
10 Air Squats @ 3311 Tempo
Warm-Up (No Measure)
To be completed at the instruction of the coach
Specific Movement Prep (8-10 minutes)
10 second Easy Bike + 10 second Hard Effort
:30 second Double Under Practice
10 V-Ups
10 Wall Ball Squats
-Spend 3-4 minute Talking through GHD points of performance and specifics-
10 second Easy Bike + 10 second Hard Effort
:30 second Double Under Practice
6-8 GHD Sit-Ups
10 Wall Balls
Tread Lightly (No Measure)
“Tread Lightly”
30:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 50 Double Unders
minute 3: 15 GHD Sit-Ups (MRx= V-Ups)
minute 4: 20 Wall Balls
minute 5: Rest
Wall Ball: 20/14lb, 10/9ft
Goals / Stimulus / Objectives
Primary Objective: Maintain consistent movement each round , hitting prescribed reps within 40-50 seconds per minute to allow for transition time.
Secondary Objective: Focus on movement efficiency under fatigue, especially managing breathing and muscular endurance.
Stimulus : Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance .
The workout will escalate in difficulty over time , with accumulated fatigue affecting later rounds.
RPE (Rate of Perceived Exertion): 6-7/10
First 10 minutes: Feels manageable but requires focus on efficiency.
Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.
Final 10 minutes: Mental grit to stay smooth and avoid falling behind.
Workout Strategy:
Pacing Plan:
Echo Bike: Maintain a steady, aggressive pace , but don’t redline—finish in ~50 seconds.
Double Unders: Unbroken or 2 sets max —avoid excess breaks due to frustration.
GHD Sit-Ups: Controlled reps, not rushed —minimize unnecessary movement to reduce fatigue buildup.
Wall Balls: Aim for unbroken reps, or quick sets of 10-10 if necessary.
Transition Efficiency:
Move immediately to the next station without rushing.
Use the rest minute wisely —deep breaths, shake out the legs, and reset mentally.
Strategy (No Measure)
Breathing & Recovery:
Exhale on each push/pull of the bike to regulate breathing.
Find a steady breathing pattern in double unders to avoid tensing up.
Wall balls: Focus on controlled exhales at the top of each rep.
Potential Pitfalls:
Pushing too hard on the bike early and redlining too soon.
Getting tripped up on double unders —stay relaxed and keep wrists controlled.
Falling behind on wall balls —if you start missing reps, break early and keep moving.
Travel/Hotel/Limited Equipment (No Measure)
30:00 EMOM
minute 1: Cardio Choice
minute 2: 50 Double Unders
minute 3: 15-20 V-Ups
minute 4: 20 Light Dumbbell Thrusters
minute 5: Rest
Accessory Work (No Measure)
For Quality:
5 Sets
:20 Copenhagen Plank , Right
-rest :20-
:20 Copenhagen Plank , Left
-rest :20-
:40 Heel Elevated Squats , Light
-Rest :30 b/t sets-
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