CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep:
2:00 Cardio Choice
–
2 Sets: For Quality
10/10 Staggered Stance Single Kettlebell Deadlift
:30 Dead-Bug
:30 Bird Dog
:15 Passive Bar Hang + :15 Active Bar Hang
10 Ring Rows
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep:
2 Sets:
10 Barbell Romanian Deadlift (Empty Bar)
8 Scapular Pull-Ups
4-6 Jumping Pull-Ups with Controlled Eccentric (2-3 sec)
10 Hollow Rocks + 10 Alternating V-Ups
20 Glute Bridges
–
Then Add Loads to the Barbell, Touch on breaking the bar off the floor and begin a 20 minute clock
Deadlift (Take 20 minutes to Establish
1RM Deadlift)
Coaching Notes, Strategy, and Goals
% of 1RM Deadlift
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%
Stimulus: Absolute Strength / Max Testing
RPE: 10/10 *Max Lift Test
Key focus areas:
Global Tension / Bracing
Break the Bar off the Floor
Focus to keep pushing the floor away rather than just pulling the bar off the floor.
Electric Eye (3 Rounds for reps)
“Electric Eye”
3 Sets
2:00 AMRAP
15 GHD Sit-Ups
10 Deadlifts
-Max Strict Pull-Ups
-Rest 2:00 b/t sets –
Barbell: MRx 155/105lb, 70/48kg, Rx 225/155lb, 102/70kg
Coaching Notes, Strategy, and Goals
Goal: Complete 10/8+ reps / set
Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.
Secondary Objective: Keep each set as consistent as possible across
Stimulus: Upper Body interference and density
RPE: 8/10
Workout Strategy and Movement Breakdown:
This piece is all about efficient turnover on GHDs and deadlifts to leave you time (and capacity) for the real test: max strict pull-ups under midline and grip fatigue . It rewards athletes who can manage tempo early and maintain body control under compounding core tension.
Pacing Set Strategy
15 GHD Sit-Ups (~0:30–0:45)
Smooth, consistent tempo — don’t sprint them.
Aggressive GHD speed early will blow up your hip flexors and lower back, compromising the deadlift and strict pull-ups.
10 Deadlifts (~0:20–0:30)
Aim to go unbroken , but fast singles are okay for later rounds.
Maintain a tight core. Think “push the floor away” rather than yank.
Max Strict Pull-Ups (Remaining ~0:30–1:10)
Go to a strong number, not full failure in early sets.
Break into 3–5 rep sets early to extend total volume.
The final round is where you can push closer to failure.
Travel/Hotel/Limited Equipment (No Measure)
3 Sets
2:00 AMRAP
15 V-Ups
15 Dual Dumbbell Deadlifts
-Max Strict Pull-Ups
-Rest 2:00 b/t sets –
Dumbbells: 2 x 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3-4 Sets: For Quality
10-12 Dual Dumbbell Zottman Curls
:15-:20 Hollow Hold *weighted
1:00 Weighted Plank
Recovery (Checkmark)
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold