CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep (8 min)
8:00 EMOM
Minute 1: Cardio of Choice
Minute 2: :20/:20 World’s Greatest Stretch
Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time
Minute 4: 5/5 Single Arm Dumbbell Upright Row + 5/5 Dumbbell Strict Press @ Light Warm-Up Loads
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep (4-6min)
Go Over Wall Balls
Then Tackle 1 Set of 10 Reps
Go over the Hang Clean and Jerk
Perform 5/5 @ light load
Then 5/5 @ working loads
Tackle 10 Abmat Sit-Ups Focusing on Compression of the midline.
–
1 Round
10 Wall Balls
5/5 Dumbbell Hang Clean and Jerk
10 Abmat Sit-Ups
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep + Get to Working Loads (8-10 minutes)
Perform 2 Cycles, Adding Loads
– Clean Pull
– Hang Power Clean
– Front Squat
– Split Jerk
– Hang Squat Clean
– Split Jerk
–
Then work up to starting load for the complex today
Clean and Jerk (Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks
Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken)
Coaching Notes, Strategy, and Goals
% of Clean and Jerk
Stimulus: Power + Speed Strength
Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.
RPE: 8/10 The complex should get a little breathy today.
Key focus areas:
Quality Set-Up, Chest Tall, Belly Tight
Front Rack Positions and the Vertical Dip and Drive
Modifications:
Move to Hang Power Variations
Use a Push Jerk or Push Press for Overhead if the Split Jerk is not technically sound.
Chrono Shift (AMRAP – Rounds and Reps)
“Chrono Shift”
10:00 AMRAP
30 Wall Balls
10/10 Single Arm Dumbell Hang Clean and Jerk
30 Abmat Sit-Ups
Dumbbell: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg
Wall Ball: MRx 14/10lb, 6/4kg, Rx 20/14lb, 9/6kg
Coaching Notes, Strategy, and Goals
“Chrono Shift” is a grindy, midline-heavy AMRAP that combines wall ball stamina, unilateral dumbbell cycling, and core endurance. The workout demands steady pacing, controlled breathing, and smart partitioning to avoid major drop-offs across the 10-minute window. The goal is to move with consistency, minimize transition time, and stay composed during the bigger wall ball and sit-up sets.
Goal: 3+ Rounds
Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management
RPE : 8/10
Primary Objective: Maintain as close to 3:00 a round as possible
Secondary Objective : Pick-Up the pace in the final 2:00
Key focus areas:
Manage breathing and leg fatigue on wall balls early
Stay crisp and technical on the dumbbell to avoid grip and shoulder blow-up
Treat sit-ups as fast but controlled movement, not a full recovery
Movement Breakdown & Strategy
30 Wall Balls (20/14 lb, 9/6 kg)
Break into small, sustainable sets from the start if needed (15-15, 20-10, or even 12-10-8) depending on capacity.
Keep the ball close to the body on the catch and reset immediately after the throw.
Focus on smooth, rhythmic breathing—inhale on the squat descent, exhale on the throw.
Maintain a consistent squat depth and avoid resting excessively between reps.
10/10 Single Arm Dumbbell Hang Clean and Jerk (50/35 lb, 22.5/15 kg)
Perform 10 reps on one arm, then immediately switch to the other arm.
Use a powerful hip hinge to cycle the clean efficiently, not just muscling it up.
On the jerk, dip and drive fast to save the shoulder rather than pressing.
Control the dumbbell at the top and keep reps crisp to avoid no-reps or wasting energy.
If needed, quick shakeouts after 5-6 reps can prevent grip fatigue without major time loss.
Strategy (No Measure)
30 Abmat Sit-Ups
Move fast but maintain good mechanics—shoulders pass the hips at the top of each rep.
Use arms to generate a little momentum, but keep breathing controlled.
Stay steady through the 30 reps; don’t treat this as full recovery but keep it intentional and paced.
Pacing & Recovery Tips
Don’t sprint the first round—pace wall balls and dumbbell cycling to feel strong at minute 6-7.
Aim for consistent movement across rounds, avoiding big swings in pace.
Transition quickly between movements; minimize standing around after each station.
Breathe intentionally during the dumbbell cycling and sit-ups to keep heart rate manageable.
Final Thoughts
“Chrono Shift” is a classic aerobic grinder with a muscular fatigue twist. Success comes from controlling the first few minutes, keeping transitions tight, and mentally locking in through the middle rounds when the legs, shoulders, and midline start to fatigue. Smart wall ball breakups and clean dumbbell cycling will separate strong performances from inconsistent ones.