CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

3 Sets: For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer (Checkmark)

To be completed at the instruction of the coach.
Primer:

1x Through

10/7 Calorie Echo Bike

12 GHD Sit-Ups

200m Run

Hey Ya (Time)

“Hey Ya”

Every 6:00 x 4 Sets

20/14 Calorie Echo

25 GHD Sit-Ups

400m Run

Coaching Notes, Strategy, and Goals

Goal: Sub 5:00 per set

Score: Average Time / Set

Stimulus: Mixed Monostructural Stamina / Midline Resilience

RPE: 8/10

Primary Objective: Hold consistent pacing across all 4 sets

Secondary Objective: Push the pace on the run while maintaining GHD quality and bike intensity
Workout Strategy:

This is about managing your output ceiling across repeated high-effort intervals. Each set starts on the Echo Bike, so come out hot, but not reckless. RPMs should start out hot and then cool off a bit to allow immediate transition to the GHD. The GHD Sit-Ups will spike your heart rate and tax the midline, so keep your rhythm tight and aim to stay unbroken or split into 20/10 if needed. We are looking for these to be done in under 1:15 in order to allow athletes to start on the GHD every 1:15.

The 400m Run is where we want to push the pace of this workout. Look to open with control and then close fast, pushing the pace to a quick finish without burning up before the next round. There will be a short turnaround here to get back on the bike so take that into consideration as you pace the run.

Set 1 is your benchmark. Sets 2 and 3 require grit. Set 4 is a race to finish in under the time cap (6min)

Accessory Work (No Measure)

4 Sets: For Quality

10 Weighted Russian Twist (Over and Back = 1)

15 Seated Barbell Calf Raises

:30 Dual Kettlebell Front Rack Wall Sit

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon