CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

3:00 Cardio Choice

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10 Bend and Bows

10 Torso Rotations

10 Cat Cows (Slow and Controlled)

10 Bird-Dogs

10 Dead-Bugs

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep

3 Sets

8/8 Single Leg Kettlebell RDL

10 Russian Kettlebell Swings

20 Bear Plank Shoulder Taps

20 Glute Bridges

4/3 Wide Grip Push-Ups + 4/3 Narrow Push-Ups

The Architect (Weight)

“The Architect”

Every 2:00 x 10 Sets, Alternating Stations

Station 1: Deadlift + 15 Russian Kettlebell Swings

Station 2: Bench Press + :45 Straight Arm Plank

Deadlift and Bench Press Loading

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75-80%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%+

Kettlebell Load: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg

Coaching Notes, Strategy, and Goals

Goal: Build strength while maintaining quality movement under fatigue

Stimulus: Posterior chain + upper body pressing under fatigue and midline tension

RPE: 7.5–8/10

Primary Objective: Hit clean, powerful reps on both deadlifts and bench press with tight positioning across working sets.

Secondary Objective: Stay braced through kettlebell swings and planks to reinforce midline stability and muscular endurance.
Workout Strategy:

This is a strength and accessory combo designed to build posterior power and pressing capacity. Alternate stations every 2 minutes, odd sets for deadlift and kettlebell swings, even sets for bench press and planks. For the lifts, follow the prescribed progression and focus on bar speed and clean execution at each percentage. By round three, you’ll feel the effect of the kettlebell swings and plank in your core and grip, so bracing and tempo will be key. The kettlebell swings should be performed with powerful hip extension, avoiding any excessive lumbar hyperextension. For the plank, lock in shoulder position and glutes to keep the midline tight for the entire 45 seconds.

Travel/Hotel/Limited Equipment (No Measure)

Every 2:00 x 10 Sets, Alternating Stations

Station 1: 20 Dual Dumbbell Deadlifts

Station 2: 10 Dual Dumbbell Bench Press + 45 Straight Arm Plank

Deadlift (Use this to look at your percentages for the WOD.)

Bench Press (Use this to look at your percentages for the WOD.)

Accessory Work (No Measure)

5 Sets, For Quality:

10 Glute Bridge Dumbbell Pull-Overs

15-20 GHD Weighted Reverse Hypers (Medball Loaded)

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