CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat + Mobility (4-6 min)
2:00 Row
:20/:20 Samson Stretch
:20/:20 Pigeon Stretch
:30 Down Dog Toe Touch
:30 Goblet Squat Ankle Mobility
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep (8-10 min)
2 Sets: For Quality
8 Goblet Cossack Squats
8 Up Downs
8 Scapular Pull-Ups
8-10 Ring Rows
–
2 Sets: For Quality
8 Bar Kip Swings
4-6 Jumping Pull-Ups with Controlled Eccentric
4 Burpees (Focused approach on descending fast and on the ascent leading with the hips)
–
Then get the barbell to the rack and talk through loading for Back Squats.
Back Squat (Take 15:00 minutes to Establish
1RM Back Squat)
The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat
Suggested Loading:
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+
– Resting 60-90 seconds b/t these sets –
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-105%
Rest 3:00 b/t single at or above 90%
Back in Black (Time)
“Back in Black”
For Time
500m Row
25 Burpees
50 Pull-Ups
25 Burpees
500m Row
Coaching Notes, Strategy, and Goals
Time Domain: 9-12min
Time Cap: 15min
Primary Objective: Complete the burpees in sub 2 minutes and the pull-ups in sub 3 min
Secondary Objective: Complete the workout in under 12min
Stimulus: Chipper Conditioning and Aerobic Capacity
RPE: 9/10
Workout Strategy and Movement Breakdown:
This is a pyramid-style workout with two big efforts on the rower bookending burpee and pull-up volume. Your pacing must be smart early — aggressive but controlled — to avoid redlining before the second round of burpees. Expect this to feel like a gut-check around the second set of burpees and into the final row.
Pacing & Partitioning
First 500m Row (1:40–2:00 for Men, 1:50-2:15 for Women):
Come out at ~85–90% intensity. This should feel like a strong but not sprint-level effort. Smooth, consistent strokes. Focus on big, efficient pulls — don’t let adrenaline push you into blowing up early.
First 25 Burpees (1:30–2:00):
Settle into a breathing rhythm from rep one. Step down and up if needed to conserve your heart rate. Aim for consistency, not speed.
50 Pull-Ups (2:30–3:30):
Break early and often to manage grip.
Goal: Sets of 10–15 early, then shorter sets (5–7s) as fatigue builds.
Scaling: Use bands, jumping, or ring rows.
Big key: Come off the bar before form breaks down.
Second 25 Burpees (2:00–2:30):
This will be the most mentally challenging part. Keep moving. Step down if needed, but no standing around. Keep breathing through each rep.
Final 500m Row (1:40–2:00 for Men, 1:50-2:15 for Women):
Empty the tank. Expect to have to dig deep — your grip and lungs will be tested. Stay smooth through the first 250m, then increase stroke rate in the final 100–150m.
Travel/Hotel/Limited Equipment (No Measure)
For Time
500m Run
25 Burpees
30 Strict Pull-Ups
25 Burpees
500m Run
Accessory Work (No Measure)
3 Sets: For Quality
10 Dual Kettlebell Front Rack Step-Ups (20in Box)
20 Kettlebell Gorilla Rows
10 Reverse Nordic Curls
Recovery (Checkmark)
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Strategy (No Measure)
Pull-Ups
Start Position: Full hang with arms extended
Execution:
Initiate with a controlled kip swing (if applicable)
Chin clearly over the bar at top
Full extension at bottom
Completion Standard: No reps if chin doesn’t clear or arms don’t extend
Scaling Options:
Jumping Pull-Ups
Banded Pull-Ups
Ring Rows (heels closer for more challenge)