CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Mobility & Activation (6-7 Minutes)
Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.
:30/:30 Lateral Banded Distraction
:30/:30 Samson Lunge
:30 Down Dog Calf Gas Pedals
:20/:20 C rossbody Lat Stretch
10 Banded Pull-Aparts + 10 Banded Pass Throughs
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prp (8-10 Minutes)
2 Rounds:
200m Run or 1:00 Cardio (Bike, Row, Ski)
10 Barbell Good Mornings
10 Box Step-Ups
5/5 Lateral Lunges
10 Scapular Pull-Ups
5/5 Single-Leg Glute Bridges
Warm-Up (No Measure)
To be completed at the instruction of the coach
Specific Prep (6-8 minutes)
2x 10 Wall Lean Sprint Drill
2x 10m High Knees & Butt Kicks
5 Barbell Deadlifts @ Light Weight
5 Deadlifts @ Workout Weight
5-7 Box Jumps @ Workout Height
3 Jumping Pull-Up + Negative
3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )
Slingshot Engaged (Time)
“Slingshot Engage”
3 Person Team Workout
5 Rounds For Time: As Waterfall
200m Run
15 Deadlifts
12 Box Jumps
9 Strict Pull-Ups
Barbell: MRx 155/105lb, 70/48kg, Rx 185/125lb, 84/57kg
Box Height: 24/20in
Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups.
Goals / Stimulus / Objectives
Time Domain: 16-22 min
Time Cap: 25 min
Primary Objective: Never get caught by one of your partners
Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.
Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.
RPE: 7-9/10, escalating throughout the workout.
Workout Flow & Strategy:
Pace the run – fast but sustainable; use it as controlled breathing time.
Unbroken or fast sets on deadlifts – break if needed in order to keep your legs underneath you with the mixed interference from the run and box jumps.
Quick and efficient box jumps – steady rhythm, step-down and maintain a controlled pace from the beginning to avoid burnout
Break pull-ups early if needed – aim for smooth reps to avoid excessive fatigue.
Maintain urgency on transitions – no wasted time between movements.
Travel/Hotel/Limited Equipment (No Measure)
200m Run
15 Dual Dumbbell Deadlifts
12 Box Jumps
7 Strict Pull-Ups
Accessory Work (No Measure)
12:00 EMOM
minute 1: 10-12 Inverted Rows
minute 2: 10-12 Glute Ham Raises
minute 3: :30 Barbell Hip Thrust Iso Hold
Recovery (Checkmark)
1:00-2:00 Foam Roll Calves and Quads
1:00 Down Dog to Updog , Alternating Every 10 seconds
1:00/1:00 Couch Stretch
1:00 Child’s Pose