CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Warm-Up: (10-15 minutes)
2 Rounds: For Quality
200m Run (For bad weather 250M Row)
5 Walking Inchworm To Hollow Hold
15 Banded Good Mornings
:20/:20 second Side Plank
10 Hollow Hold
10 Scapular Pull-Ups
Deadlift Warm-up sets:
5 reps @ ~50%
3 reps @ ~60%
Focus on:
Bracing sequence before each lift
Controlling descent (no sloppy drops)
Consistent set-up between reps
Deadlift (Deadlift
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%
Rest as needed between 5-3-1 to complete within the 4:00 time frame )
Extra Instructions / Points of Performance
We are looking to complete 3 full sets of the sequence 5-3-1 within each 4 minute time frame. This will allow us to adjust loads as needed between the unbroken sets and build up to a moderate heavy single at the end of the 9 reps. This helps to build quality volume and control in the Deadlift.
Ready on the Spot (AMRAP – Reps)
“Ready on the Spot”
4 Sets
3:00 AMRAP
200m Run (Weather Sub 250M Row)
20 American Kettlebell Swing
– Max Toe to Bar
Kettlebell: MRx 44/26lb, 20/12kg, Rx 53/35lb,24/16kg
*Note: There is no rest periods between AMRAPs
Overview / Goals / Stimulus / Objectives
Goal: 10+ TTB Each Set
Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.
Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.
Stimulus: Grip Stamina and Midline Conditioning
RPE: 7.5/10
Workout Strategy Notes:
Run at a controlled pace (~:45-:55) to conserve energy for later rounds.
Unbroken or quick sets on KB swings —hinge efficiently, avoid excessive grip fatigue.
Toe-to-Bar approach:
Level 3: Sets of 8+
Level 2: Quick Sets of 3-5 Reps
Level 1: Hanging knee raises or V-ups for sets of 3-5 reps
Travel/Hotel/Limited Equipment (No Measure)
4 Sets
3:00 AMRAP
200m Run
20 Dual Dumbbell Hang Snatch
– Max V-Ups
Dumbbells: 2×35/25lb, 15/12kg
*Note: There is no rest periods between AMRAPs
Accessory Work (No Measure)
Optional Accessories
For Quality:
5 Rounds
30 Seconds – Single Leg Hip Thrusts , Right
-:15 rest-
30 Seconds – Single Leg Hip Thrusts, Left
-:15 rest-
45 Seconds – Foam Roller Hamstring Curls
-:45 rest-
Aim to perform all movements with a controlled 2-3 second negative. Load a dumbbell or sandbag on your lap for the hip thrusts.
Recovery (Checkmark)
Mobility
1:00/1:00 Couch Stretch
1:00 Seated Forward Fold
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Pigeon Pose