CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (6-8 min)

400m Run

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20 Line Hops (Forward and Back)

20 Line Hops (Lateral)

:30 Down Dog Calf Gas Pedals

20 Glute Bridges

:20/:20 Single Leg Glute Bridge Hold

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep / Primer (4-5 minutes)

Spend 2 minutes on Rowing Technique

–

Adjust Bike Heights and Hit 45-60 seconds @ moderate pace

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1 Mini Round

250m Row

200m Run

10/8 Cal Bike @ Hard Pace

The Philosopher’s Journey (AMRAP – Reps)

“The Philosopher’s Journey”

For Max Calories

4 Sets:

5:00 AMRAP

500/450m Row

400m Run

– Max Calorie *Bike

– Rest 2:30 b/t sets –

Coaching Notes, Strategy, and Goals

“The Philosopher’s Journey” is a repeatable aerobic sprint workout with a buy-in effort on the rower and run, followed by a calorie accumulation sprint on the bike. The goal is to move fast on the row and run while saving enough gas to hammer the bike, accumulating as many calories as possible within each 5:00 window.

Goal: 15/11+ calories each set (Echo) , 18/14+ calories each set (Bike Erg) , 16/12+ calories each set (Assault)

Primary Objective: Maintain calories within ± 2 across all four sets

Secondary Objective: Increase row/run pace slightly each set without sacrificing bike output

Stimulus: Muscular stamina, aerobic capacity, sprint endurance

RPE: 9/10

Focus: Quick transitions, sustainable sprint effort, and strong mental push in later rounds
Movement Breakdown & Strategy

500/450m Row

Row at a fast but sustainable pace, targeting about 85–90% effort.

Men: 1:40–1:55/500m split

Women: 1:50–2:10/500m split

Focus on strong, efficient strokes and fast recovery to minimize heart rate spike. Pacing should be around that 5k pace rather than 1-2k pace.

400m Run

This is a controlled hard effort to set you up for the bike.

Target a pace that’s about 30-45 seconds/mile slower than your 1-mile PR pace.

Quick turnover, short efficient strides.

Use the first 50 meters to settle into breathing, then push to sustain speed through the full 400m.

Strategy (No Measure)

Max Calorie Bike

The remaining time (likely 1:30–2:00) is spent attacking the bike.

Push hard from the start; don’t ease into it.

Stay aggressive: fast legs, strong arms, short bursts of power every 15–20 seconds.

Last 20 seconds = full sprint effort, no holding back.

Pacing & Recovery Tips

Quick transitions from rower to run and from run to bike are critical—no wasted time adjusting gear or catching your breath.

Row/run pace should increase slightly every round if possible. First round should feel strong but controlled; final round should be an all-out effort from the start of the bike.

Focus on quick, shallow breathing during run and bike to maintain a high heart rate without losing efficiency.

During the bike, keep hands light but controlled on the handles, and drive evenly with both upper and lower body.

Travel/Hotel/Limited Equipment (No Measure)

4 Sets

5:00 Run for Max Distance

2:30 Rest b/t sets –

Accessory Work (No Measure)

3 Sets:

1:00 Weighted Plank

:30/:30 Side Plank

:15/:15 Copenhagen Plank

Recovery (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose