CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility (6-8 min)

400m Run

1:00 Row or Bike

5/5 World’s Greatest Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

1:00 Row or Bike

Workout Prep (No Measure)

To be performed at the instruction of the coach.
General and Specific Prep (5-7min)

Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.

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Then perform one mini-primer

200m Run

9/7 Calorie Row

5 Burpee Box Jump Overs

9/7 Calorie Bike

Bad Luck and Trouble (Time)

“Bad Luck and Trouble”

3 Sets: For Time

400m Run

25/20 Calorie Row

15 Burpee Box Jump Overs

25/18 Calorie Echo

400m Run

Rest 3:00 b/t sets

Box: 24/20in

Coaching Notes, Strategy, and Goals

Goal: 9-11 minutes per set

Time Cap: 12 minutes per set

Overall Time Cap: 40 minutes

Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold

This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.

RPE: 8.5/10

Key focus areas:

Maintain sustainable pacing on the runs and machines

Keep burpee box jump overs smooth and controlled
Movement Breakdown & Strategy

400m Run

Maintain a steady pace at around 80-85% effort

Breathe in rhythm with your strides to keep heart rate under control

Use the run as active recovery without letting the pace drop too much

Transition tip: Slow to a jog for the last 10-15 meters to smoothly step onto the rower.

25/20 Cal Row

Moderate-to-high intensity, around 80% effort

Maintain a controlled stroke rate of 24-28 strokes per minute

Use strong leg drive on each pull and avoid rushing the return

Modify by reducing row to 18/14 Calories or adjusting to the Ski Erg.

Transition tip: move steady to the box with a quick transition and get right into it.

Strategy (No Measure)

15 Burpee Box Jump Overs (24”/20”)

Move at a steady pace rather than sprinting

Consider stepping up from the burpee to control fatigue

Land soft on the box and step or hop down efficiently

Modify burpee box jump overs by adjusting the height of the box or going to step-ups and/or reduce reps to 10

Transition tip: Shake out arms and step directly to the Echo Bike.

25/18 Cal Echo Bike

Push at a strong but sustainable effort, around 85% intensity

Engage both arms and legs to distribute fatigue

Look to start moderate on the bike, build to a strong pace, then dial back a bit before heading out into the run.

Transition tip: Just start out on the run and avoid taking that need to walk before getting into it.

Strategy (No Measure)

400m Run (Final)

Start controlled for the first 200 meters, then increase pace

Expect legs to feel heavy after the bike; focus on quick stride turnover

Push the last 50 meters if under the time cap

We can modify the run today by moving to 300m or alternatively going to 16 shuttle runs.

Accessory Work (No Measure)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:30/:30 Paloff Press Hold

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon