CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
6:00 minutes: In Teams of 3 Accumulate
Partner Rowing For Distance
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Specific Workout Prep and Movements (6-8 minutes)
3 Rounds, (Progressing Movement Patterns
10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings
20 second Forearm Plank
10 Alternating Box Step-Ups / 8 Box Jumps / 6 Box Jump Overs
3-5 Box Pike Handstand Push-Ups
La Familia es Todo (Time)
“La Familia es Todo”
Teams of 3
For Time:
2000m Row
*1 Partner Holds Dual Kettlebell Front Rack
*1 Partner Resting
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100 Synchro Russian Kettlebell Swings
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100 Box Jump Overs
*1 Partner Holding Plank
*1 Partner Rest
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100 Synchro Push-Ups
*Cumulative
Kettlebell: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg
Box Height: 24/20in
Goals / Stimulus / Objectives
Time Domain: 20-30 minutes
Time Cap: 30 minPrimary Objective: Complete the workout in 20-25 minutes , working together to maintain steady transitions and efficiency.
Secondary Objective: Manage fatigue and strategic rest to maximize team performance while maintaining synchro movement quality.
Stimulus: Full-body endurance and team coordinationGrip, shoulder, and core fatigue accumulation from kettlebells and gymnastics work
Strategic work-to-rest balance , ensuring teammates recover effectively
RPE (Rate of Perceived Exertion): 7-8.5/10
Effort should be strong but sustainable , with a final push in the last movement .
Workout Strategy:
Row + Kettlebell Hold:
Rotate partners every 250-500m on the rower to maintain power output.
The front rack hold is highly fatiguing on the core and shoulders —switch often to prevent blowout.
Synchro Kettlebell Swings:
Break into manageable sets (e.g., 15s or 10s) to avoid excessive grip fatigue.
Focus on timing the hip drive together rather than forcing fast reps.
Strategy (No Measure)
Box Jump Overs + Plank Hold:
Make sure someone is always working on Box Jumps, so transition into a plank hold quickly as the other partner starts on the box making sure the resting partner is ready to tackle box jumps as quickly as possible to minimize rest and transitions.
Synchro Push-Ups:
Break into manageable consistent sets that can be cycled through fast as all 3 partners can consistently roll through to complete the reps.
Travel/Hotel/Limited Equipment (No Measure)
For Time:
1000m Run
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75 American Kettlebell Swings
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50 Jump Over Object
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25 Strict Handstand Push-Ups
Kettlebell: 53/35lb, 24/16kg
Accessory Work (No Measure)
4 Sets: For Quality
8/8 Single Leg Romanian Deadlift (3131 Tempo)
:30 second Hollow Body
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