CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep: (4-6 min)
2 Sets:
1:00 Row or Bike Alternating Rounds
5 Inchworm Push-Ups
10 Bootstrap Squats
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
Specific Prep: (5-7 min)
12/9 Calorie Row or Bike
–
6 Bar Kip Swings
3-5 Jumping Pull-Ups / Banded Pull-Ups/ Strict Pull-Ups
6-8 Elevated Push-Ups / Push-Ups
10 Air Squats
Primer (Checkmark)
To be completed at the instruction of the coach.
Primer (2min)
12/9 Calorie Row or Bike
5 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups
10 Push-Ups / Elevated Push-Ups
15 Air Squats
12/9 Calorie Row or Bike
Dune (AMRAP – Reps)
“Dune”
2 Sets:
3:00 Max Calorie Row
– Rest :30 –
3:00 AMRAP of “Cindy”
– Rest :30 –
3:00 Max Calorie Echo Bike
– Rest :30 –
3:00 AMRAP of “Cindy”
Rest 3:00 b/t sets
Score = Sum Total of Rep (All 8 Sets Combined)
“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Coaching Notes, Strategy, and Goals
“Dune” is a gritty, aerobic stamina test that mixes monostructural machines with high-rep bodyweight gymnastics under fatigue. The structure of short work bouts with brief rests demands smart pacing, consistent transitions, and strategic recovery.
Goal: Maintain strong, sustainable efforts across both sets
Stimulus: Aerobic capacity, muscular endurance, and mental resilience
RPE: 8/10
Consistent output on machines, fast and efficient bodyweight movement on “Cindy”
Key focus areas:
Avoid blowing up early on the row and bike; keep effort manageable
Keep “Cindy” rounds fast but smooth, without burning out on push-ups
Transition quickly and purposefully between movements
Movement Breakdown & Strategy
3:00 Max Calorie Row
Pace should be around 80-85% effort. Focus on strong, efficient strokes with a controlled recovery. Keep the stroke rate in the 26-30 range and emphasize powerful leg drive rather than frantic pulling. Save a small sprint for the final 15-20 seconds of the interval.
3:00 AMRAP of “Cindy” (5 Pull-Ups + 10 Push-Ups + 15 Air Squats)
Move quickly through the rounds with minimal rest.
Pull-ups: Aim for unbroken sets or very quick breaks (no more than 2 sets).
Push-ups: Break early into 5-5 if needed to prevent muscular failure later.
Air squats: Stay smooth, upright, and consistent—this is your recovery within the cycle.
The goal is about 3-5+ rounds per 3:00 depending on ability.
Strategy (No Measure)
3:00 Max Calorie Echo Bike
Steady and strong effort. Hold a pace you can maintain without spiking heart rate too early (~80-85% effort).
Men: 55-65 RPM
Women: 48-58 RPM
Use full-body drive—push/pull with the arms and strong pedal strokes with the legs. Again, save a mild sprint for the final 20 seconds.
3:00 AMRAP of “Cindy”
Same strategy as the first AMRAP. Expect more fatigue in push-ups and pull-ups here, so adjust rep breaks slightly sooner if needed. Stay moving through the air squats to maintain round pace.
Pacing & Recovery Tips
Row and bike pacing should be sustainable—no full sprints until the final seconds.
In “Cindy,” manage push-up fatigue early—fast, consistent movement is better than crashing midway.
Shake out arms quickly between transitions but don’t waste time.
Use the :5-:10 breaks smartly—stand tall, slow breathing, prepare for the next station.
Aim to keep your second set close to your first set’s total reps.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Choose Any Machines as Sub for Machine Portions
Accessory Work (No Measure)
3 Sets: For Quality
8/8 Bulgarian Split Squats
10/10 Single Dumbbell Bent Over Row
10-12 Floor Dumbbell Pull-Overs
Recovery (Checkmark)
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch