CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up: (4-6 minutes)

2 Sets: For Quality

1:00 Cardio (Bike or Row)

10 Alternating Box Step-Ups

:30 second Tall Plank Bird-Dog

:30 second Feet Elevated Glute March

Focused Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Prep and Touches (8-10 minutes)

Touch on Row Technique, working on smooth return, chain path, then driving through the legs and utilizing the body.

Practice 1:00

Practice Box Jump Over Efficiency: Stay low and close to the box and learn to turn and go. Keep things aerobic.

Hit 6-8 Reps

Work on step-over cadence and where to hold the dumbbell.

Hit 6-8 Reps

Primer (Checkmark)

To be completed at the instruction of the coach.
Primer (2 minutes)

20 sec Row or Bike

10 sec Transition

20 sec Box Jump Overs

10 sec Transition

20 sec Bike or Row

10 sec Transition

20 sec Dumbbell Box Step-Overs

Big Rig (Time)

“Big Rig”

2 Rounds For Time:

50/40 Calorie Row

50 Box Jump Overs

50/36 Calorie Echo

50 Single Dumbbell Step-Overs

Box Height: 24/20in

Dumbbell: MRx 35/25lb, 15/12kg, Rx 50/35lb, 22.5/15kg

Score = Time

Goals / Stimulus / Objectives

Goal: 20-30 min

Time Cap: 35min

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 10-14 minutes, leaving enough energy for a strong second round without excessive fatigue.

Primary Objective: Consistent movement through all stations while minimizing unnecessary rest, particularly between box jump overs and step-overs.

Secondary Objective: Control breathing and power output on the machines to ensure legs stay responsive for the box movements.

Stimulus: Leg endurance and aerobic capacity, with a strong demand on midline stability and unilateral control during the step-overs.

RPE : 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining in the second half.
Workout Strategy Notes:

Row & Echo Bike: Maintain a steady output rather than sprinting; the goal is to keep heart rate controlled. Aim for a consistent RPM or strokes per minute that allows for a quick transition to the next movement.

Box Jump Overs: Smooth, repeatable effort with controlled landings to reduce impact on the legs. Consider step-downs to manage fatigue.

Dumbbell Step-Overs: Use a controlled, methodical approach. Keep the dumbbell locked in position and minimize extra steps. Athletes should prioritize foot placement to stay efficient.

Travel/Hotel/Limited Equipment (No Measure)

2 Rounds For Time:

500m Run

50 Box Jump Over or Bench Jump OVers

500m Run

50 Single Dumbbell Step-Overs (Box or Bench)

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Optional Accessories

For Quality:

4 Sets

18 Seated Leg Extensions , Heavy

6/6 Lateral Lunges , Heavy

Perform the seated leg extensions at a burnout tempo, where we’re maintaining control but moving quickly. This should be heavy for the rep scheme/prescription, but will not be an overly heavy load in the grand scheme of things.

Recovery (Checkmark)

Mobility

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings