CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)
2:00 Row
:30/:30 Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General and Specific Prep (4-6min)
2 Sets:
10/8 Calorie Row *Increase intensity each set
10 Dual Dumbbell Deadlift
8 Dual Dumbbell Hang Power Cleans
8 Bar Kip Swings
:15 Tuck L-Hang
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep + Barbell Loading (8-10min)
2 Sets x 5 Dual Dumbbell Power Cleans building to working loads
–
2 Sets x 4-6 Toe to Bar Practice and Mods going through Kipping Knee Raises, Toe to Target, Alternating Toe to Bar, etc.
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Go Over Deadlift, Building from the ground up starting with light loads.
Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+)
Coaching Notes, Strategy, and Goals
% of 1RM Deadlift
These are meant to be done without dropping the bar between reps, but you can do a quick reset on the floor before each rep for the higher rep ranges.
Stimulus: Absolute Strength Development
We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell
RPE: 7/10 *Loading is high, but overall fatigue on the body should be low
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent to the floor maintaining tension. Breaking the bar off the floor with good control and movement today.
Modifications:
Hex Bar Deadlift or Sumo Deadlift to change the range of motion in order to allow for adjustments for lower back pain
Block Deadlifts or Romanian Deadlifts to decrease range of motion while still allowing the development of the hinge pattern.
The Sentinel (Time)
“The Sentinel”
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Power Cleans
Toe to Bar
Dumbbells: MRx 2×30/20lb, 14/9kg, Rx 2×50/35lb, 22.5/15kg
Coaching Notes, Strategy, and Goals
This workout is a moderate-to-high skill gymnastics and barbell cycling workout combined with aerobic conditioning on the rower. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across all rounds.
Goal : Sub-10 minutes
Time Domain: 7-11 minutes
Time Cap: 15 minutes
Stimulus : Aerobic stamina and muscular endurance
RPE: 8.5/10
Primary Objective: Maintain consistent pacing across all three rounds. Manage grip fatigue between the dumbbells and toes-to-bar. Keep transitions quick and intentional to avoid unnecessary time loss.
Secondary Objective: Smooth transitions and steady movement rather than sprinting through any one section.
Movement Breakdown & Strategy
Calorie Row (21-15-9 | Female: 15-12-9)
Pacing should be moderate-to-high effort (~80%) to keep output consistent without spiking heart rate. Target stroke rate should be 26-30 strokes per minute with a strong leg drive and smooth recovery. Breathe in sync with the pull, exhaling on the drive and controlling breath on the return. Modify by reducing calories or maintaining an effort that allows unbroken dumbbell work after the row. Transition Tip: Row to dumbbells should be immediate—no more than 5 seconds before picking them up.
Dual Dumbbell Power Cleans (21-15-9, 50/35 lb | 22.5/15 kg)
Advanced athletes should aim for big sets or controlled breaks (12-9, 8-7, 6-3) to stay consistent. Use a quick hip hinge and avoid excessive arm pull. Legs drive the movement—minimize fatigue in the arms. Dumbbells should land on the shoulders smoothly—no crashing down. Transition Tip: Breathe and shake out the arms before moving to the rig.
Strategy (No Measure)
Toes-to-Bar (21-15-9)
Break early if necessary to avoid grip burnout from the dumbbells. Advanced athletes can try 12-9, 8-7, 6-3. Intermediate should aim for 7-7-7, 6-5-4, or 5-4, while beginners should use quick sets of 3-5. Control the kip swing and avoid letting legs drop too aggressively. Keep a tight hollow-body position to avoid unnecessary energy loss. Relax the grip between reps where possible to prevent forearm burnout. Scaling options: knee to elbows, alternating toe to bar, hanging knee raises, or V-ups for those not yet comfortable with the rig. Transition Tip: Move directly back to the rower with no long breaks between rounds.
Pacing & Recovery Tips
Avoid redlining in the first round—pace so that effort can increase in the round of 15. Short, intentional breaks on dumbbells and toes-to-bar will prevent late-round burnout. Transitions should be short and efficient, keeping each break under 5 seconds. Push hard on the final round of 9—empty the tank for the sprint finish.
Travel/Hotel/Limited Equipment (No Measure)
For Time
400-300-200m Run
21-15-9
Dual Dumbbell Power Cleans
V-Ups
Dumbbells: 2×50/35lb, 22.5/15kg
Accessory Work (No Measure)
4 Sets: For Quality
10 V-Ups
10 Russian Twist
10 Hollow Rocks
:10 Hollow Hold
Recovery (Checkmark)
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose