CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

500/450m Row @ Easy Pace

—

2 Sets: For Quality

10 Kettlebell Single Leg Romanian Deadlifts

8 Kettlebell Taters

10 Goblet Cossack Squats

Specific Prep (No Measure)

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

w/ Empty Barbell

8 Romanian Deadlifts

6 Tall Muscle Clean

10 Behind the Neck Elbow Punch Throughs

8 Barbell Reactive Quarter Squat Jumps

4 Pause Front Squats

—

3 Hang Power Cleans

3 Front Squat (Pause 1 sec)

3 Hang Squat Cleans

3 Front Squats

–

Transition to the Rack

Build to working loads (~75% of Front Squat) For Front Squat Complex

Front Squat (Pause Front Squat + Front Squat
Every 3:00 x 5 Sets
Set 1: 1+4 @ 75%
Set 2: 1+4 @ 75%
Set 3: 1+3 @ 80%
Set 4: 1+3 @ 80%
Set 5: 1+1 @ 85%

Pause :01 on the Pause Front Squat
*After Each Set Complete 3 High Stick Jump Overs)

Coaching Notes, Strategy, and Goals

Stimulus: Absolute and Positional Leg Strength

Cues: Push up through the elbows and keep the bar high and tight on the collar bone. Root through the floor while allowing the hips to drop back and down.

Modifications:

Level 1: 5 Front Squats across @ 31×1 Tempo, maintaining an RPE of around 7

Can move to Dual Kettlebell Front Squats or Goblet Squats if needed for those with front rack mobility issues

Left Side, Strong Side (Time)

“Left Side, Strong Side”

For Time

9-7-5

Squat Clean

*500/450m Row

Load: MRx 115/75lb, 52/34kg, Rx 185/125lb, 84/57kg

*500/450m Row Finishes Each Set

Stimulus and Objectives

Goal: 7:00–10:00

Time Cap: 12:00

Stimulus: Barbell Stamina + Moderate Rowing Capacity

RPE: 8.5/10

Primary Objective: Manage squat clean pacing without redlining early

Secondary Objective: Row at a sustainable, aggressive pace that allows clean execution on the barbell. (Mind the pun)
Workout Strategy:

This workout is a classic blend of power and pacing—athletes will need to balance a moderately heavy barbell with short-to-mid rowing sprints. The row should be done at a hard, but repeatable effort (~85% output) to set up for the cleans without gasping for air.

For the squat cleans, quick singles are the most effective strategy for most athletes. Avoid touch-and-go reps unless you’re extremely confident in cycling the load. Each barbell set shrinks in volume, so intensity can increase as fatigue sets in, but barbell quality should never suffer.

The final row is where athletes can empty the tank and chase a strong finish.

Movement Modifications:

– Squat Clean: First reduce load. If needed, adjust to power clean + front squat or hang squat cleans for mobility limitations or lower back issues.

– Row: Reduce to 400/350m Row or we could sub a Ski Erg at the same distance or double the Bike Erg Distance.

Travel/Hotel/Limited Equipment (No Measure)

For Time

15-12-9

Dual Dumbbell Squat Clean

*400m Run

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets For Quality

6/6 Goblet Crossover Step-Ups

12 Ring Hamstring Curls

1:00 Glute Bridge Hold (With Belly Breathing)

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