CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Rowing Golf (No Measure)

Rowing Golf

Row to 1000m with a partner, alternating every 100m

The goal is to roll into 100m directly on the dot so that you hit 100m – 200m – 300m without being over or under.

If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.

Primer (Checkmark)

To be completed at the instruction of the coach.
5 Dual Kettlebell Front Squats @ moderate load

2 Partial Wall Walks

5 Dual Kettlebell Front Squats @ working load

2 Full Wall Walks

ATLiens (AMRAP – Rounds and Reps)

“ATLiens”

20:00 Partner AMRAP

300/250m Row

10 Dual Kettlebell Front Squat

3 Wall Walks

Kettlebells: MRx 2 x 35/18lb, 16/8kg, Rx 2 x 53/35lb, 24/16kg

*Alternating Full Round with a Partner for Rounds + Reps

Coaching Notes, Strategy, and Goals

Goal: 8–10 Total Rounds (4–5 per partner)

Stimulus: High Intensity 1:1 Intervals and Midline + Quad Stamina

RPE: 7.5–8/10

Primary Objective: Consistent, unbroken movement on squats and wall walks (this means not stopping here to rest on the floor)

Secondary Objective: Keep transitions sharp and rowing pace steady across rounds
Workout Strategy:

This is a smooth and steady grind with deliberate movement and quick transitions. Each athlete completes a full round before switching, aiming to keep total round times in the 2:00–2:30 range for repeatability. The row should be performed at a moderate but sustainable pace, which is enough to get the heart rate up without redlining.

Dual kettlebell front squats will tax the midline and breathing under load. Cue athletes to keep elbows high and feet grounded. These should be unbroken so keep that in mind when choosing your working weight.

Wall walks will challenge shoulder stamina and control under fatigue. Athletes should stay calm and move smoothly through all three reps without breaking or loss of tension. Avoid burnout by maintaining good mechanics and staying ahead of fatigue in early rounds.

Travel/Hotel/Limited Equipment (No Measure)

8 Sets

200m Run

10 Dual Kettlebell or Dumbbell Front Squat

3 Wall Walks

Load: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg

Accessory Work (No Measure)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Recovery (Checkmark)

5 Sets: For Quality

:30 Flutter Kicks

Rest :15

:30 Scissor Kicks

Rest :15

:30 Tall Plank Knees to Elbows

Rest :15