CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Movement Prep (8-10 minutes)
3 Sets: For Quality
1:00 Cardio Choice
10 Reps of Squat Therapy
10 Kettlebell Deadlifts
10 Hollow Rocks
10 second Hollow Hold
10 Alternating Bird-Dogs
Barbell Warm-Up (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep (4-6 minutes)
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 (Back Squat
Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame)
Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.
Beefy Joker (AMRAP – Rounds)
“Beefy Joker”
12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): MRx 2 x 35/18lb, 16/8kg, Rx 2 x 53/35lb, (24/16kg)
Barbell: MRx 155/105lb, Rx 225/155lb
Wall Ball: 20/14lb, 10/9ft
Score = Rounds completed successfully
Overview / Goals / Stimulus / Objectives
Goal: Complete each movement unbroken in under 40 seconds
Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.
Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.
Stimulus : Muscular Endurance / Leg Stamina
RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.
Workout Strategy Pacing Plan:
KB Front Squats (8 reps) → Controlled & Unbroken
Keep the torso upright and core braced to prevent collapse under fatigue.
Breathing should match reps—inhale before the squat, exhale at the top.
Deadlifts (12 reps) → Unbroken or 6/6
Use a hip-dominant pull to avoid excessive lower back strain.
If grip or back fatigue sets in, break into 2 quick sets (6/6).
Wall Balls (16 reps) → Unbroken if possible
Focus on a smooth, efficient cycle—don’t rush the squat out of the catch.
Keep hands up and minimize unnecessary movement to conserve energy.
Abmat Sit-Ups (20 reps) → Active Recovery
Breathe deliberately to bring your heart rate down before the next round.
Smooth, consistent pacing—don’t rush, but don’t stop.
Travel/Hotel/Limited Equipment (No Measure)
12:00 EMOM
minute 1: 10 Dual Dumbbell Front Squats
minute 2: 16 Dual Dumbbell Deadlifts
minute 3: 12 Push Press
minute 4: 20 Sit-Ups
Dumbbells: 2×50/35lb, 22.5/15kg
Accessory Work (No Measure)
Sets: For Quality
5 Seated Vertical Jump
4/4 Single Leg Plyo Step Up
5 Broad Jumps
For the seated vertical jumps sit below parallel. Use a box that puts you right around parallel for the plyo step ups.
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 Fol d