CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep (3-5 minutes)
200m Run
:15 Active Hang + :15 Passive Hang
:20 Hollow Hold
10 Alternating Cossack Squats
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Hollow Rocks
10 Alternating Reverse Lunges
Specific Prep (4-6 minutes)
Take through Pull-Up Modifications and Adjustment for the day
200m Run
6 Bar Kip Swings + 6 Kipping Pull-Ups or Jumping Pull-Ups
8 Sit-Ups
10 Air Squats
What, Like It’s Hard? (Time)
“What, Like It’s Hard?”
3 Sets For Time:
400m Run
20 Pull-Ups
30 Sit-Ups
40 Air Squats
400m Run
Rest 3:00 b/t sets
Reduced Rep/MRx Version
3 Sets For Time:
400m Run
10 Pull-Ups
20 Sit-Ups
30 Air Squats
400m Run
Rest 3:00 b/t sets
Coaching Notes, Strategy, and Goals
Goal Time Domain: 7-11 minutes / set
Time Cap: 12 minutes / set
Total Running Time Cap: 42 minutes
Primary Objective: Complete each set in under 9 minutes
Secondary Objective: Maintain consistent pacing across with the focus on a strong run pace to start, right into the pull-ups.
Stimulus: Murph Prep Style Workout
RPE: 8.5/10
Strategy and Movement Breakdown
The “What, Like It’s Hard?” workout is a challenging circuit that combines running, pull-ups, sit-ups, and air squats. With three sets to complete and a rest period in between, the emphasis is on maintaining intensity while managing fatigue. Start strong with the 400m run to set the tone for each set. Focus on efficient movement patterns during the pull-ups, sit-ups, and air squats to maximize your time. The key to success in this workout is pacing yourself during the run and maintaining good form throughout the bodyweight exercises.
400m Run
Aim for a steady pace that you can maintain without exhausting yourself for the upcoming exercises.
Focus on breathing and a consistent stride to keep your heart rate manageable.
We can sub a Bike Erg for 850/800m as the primary modification for the day or a 500/450m Row.
20 Pull-Ups
Engage your shoulders through an active lat position and pull your chin above the bar.
Aim for smooth, controlled movements with a tight hollow to arch position for the kipping pull-up.
Scaling: If needed, use a resistance band for assistance or perform jumping pull-ups.
Strategy (No Measure)
30 Sit-Ups
Keep your feet on the ground, and use your core to lift your torso toward your knees.
Maintain a controlled pace, focusing on full range of motion.
Scaling: We should look to reduce the reps or hold a dead-bug position as an alternative.
40 Air Squats
Stand roughly with your feet shoulder-width apart; squat down to past parallel, while keeping your chest up.
Ensure your knees track over your toes and push through your heels to stand back up.
Scaling: If necessary, reduce the number of squats or squat to a medball to ensure proper depth and not bottoming out.
400m Run (second round)
Aim to maintain or slightly improve your pace from the first run. Use the rest period to recover and prepare for this final push.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Accessory Work (No Measure)
3 Sets: For Quality
:10-:15 Supine Grip Chin Over Bar Hold
15-20 Banded Bicep Curls
:30 Weighted Wall Sit
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