CrossFit Evergreen – CrossFit

Pull-ups (Weighted Pull-Ups
Every 2:00 x 5 Sets
3 Reps for Max Load)

Coaching Notes, Strategy, and Goals

Add weight in the comments.

Start at a moderate heavy load and increase to a max for the day

Goal: Building to 90% of 1RM (If you tested the 1RM from a few months ago or have that logged)

Stimulus: Gymnastics Absolute Pulling Strength

Cues:

Start with an active lat position by retracting your shoulder blades to start each pull-up.

Modifications:

Look at levels as good options for the day

Trinity (5 Rounds for time)

Trinity”

Every 3:00 x 5 Sets

50 Double Unders

15 Dumbbell Bench Press

10 Burpee Pull-Ups

Dumbbells: MRx 2 x 30/20lb, 14/9kg, Rx 2 x 50/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval

Stimulus: Upper body stamina and high-skill density with aerobic repeatability

RPE: 8/10

Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency

Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.
Workout Strategy:

“Trinity” blends skill, stamina, and upper-body fatigue into a repeatable format. Begin each round with smooth, unbroken double unders. The bench press is where pacing matters—aim to go unbroken for as long as possible, especially early rounds, but don’t hesitate to go 8-7 or 9-6 if fatigue sets in. The burpee pull-ups add interference, so stay low, jump straight up, and use your hips to get over the bar cleanly. Avoid redlining too early. This piece is about keeping consistent round times and smooth transitions. Focus on breathing control during the jump rope and burpees to manage heart rate across all five sets.

Movement Modifications:

– Double Unders: Reduce to 35–40 reps, :40 of practice, or 70 Single Unders

– Dumbbell Bench Press: Lower load, reduce reps to 10–12, or sub with floor press if benches are unavailable

– Burpee Pull-Ups: Modify to burpee to target, jumping pull-ups, and / or ring rows to keep stimulus.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Ring Tricep Extensions

10-12 Ring Bicep Curls

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch