CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

400m Run

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2 Sets: For Quality

9/7 Calorie Ski or Row

10 Banded Passthroughs

15 Banded Pull Aparts

10 Banded Presses

10 Barbell Romanian Deadlifts

5 Narrow Grip push-Ups

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Go Over Bench Press and Speed Banded Presses, then get into working loads

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Secondary Warm-Up Prep for the Workout (After Strength Before Conditioning)

3 Sets:

5/4 Calorie Ski

:15 High Knees

5 Deadlifts, Building to Working Loads

3 Ring Dips, Can start with toenail spot or band for priming purposes.

Bench Press (Every 3:00 x 4 Sets
5 Bench Press @ 75%+
+
10 Banded Press 00×0 Tempo)

The Bench Press today should maintain a quality tempo of 20×1 here for the 5 reps @ 75%+. We are looking to build close to 85% if possible today. The combination of the Banded Press is meant to heighten central nervous system activation and get us learning how to press fast and finish strong with the triceps. 00×0 tempo means reps are to be done as fast as possible. These should not go to failure, but are meant as a targeted speed activation and stimulus today.

Focus: Upper Body Pressing Absolute Strength, coupled with speed strength

Cues: Press through the floor with the feet and drive your shoulders into the bench to activate the posterior chain as you press. Think about pulling the bar apart and down on each rep before exploding off the chest.

Modifications:

– Move to Dumbbell Bench Press, Floor Press, or a Landmine Press depending on movement limitations.

You Blitz… All… Night! (4 Rounds for time)

“You Blitz… All… Night!”

Every 4:00 x 4 Sets

9/7 Calorie Ski Erg

200m Run

15 Deadlift

12/9 Ring Dips (Or Box Dips)

Load: MRx 155/105lb, 70/48kg, Rx 225/155lb, 102/70kg

Big Class Modifications

Start athletes on a 1:00 delay to allow for 4 groups to move through this or sub any machine for the Ski Erg to keep the flow

Stimulus and Objectives:

Goal: Finish each set in 2:45–3:30

Score: Slowest set time

Stimulus: Sprint-Style Intervals / Posterior Chain + Tricep Stamina

RPE: 8.5–9/10

Primary Objective: Hold consistent intensity and clean movement across all 4 sets

Secondary Objective: Manage deadlift pacing and ring dip fatigue under elevated heart rate
Workout Strategy:

This is a repeatable sprint interval with controlled pacing demands. Athletes should aim to complete each set between 2:45–3:30, leaving 30–60 seconds to recover before the next effort.

The Ski + Run combo is designed to spike the heart rate. Maintain around~80–85% effort here, fast enough to challenge pace, but not so hard that you redline and create too much fatigue into the Deadlifts and Ring Dips.

Deadlifts at 225/155lb, 102/70kg should ideally be completed in 1–2 sets (unbroken or 10-5). Maintain strong bracing and don’t rush the setup, especially in rounds 3 and 4 when fatigue hits.

Ring dips are where the arms will fail if not managed early. Break into 2–3 sets from round one if strict dips are near your limit (e.g., 6-6 or 5-4-3). If needed, scaling to a toenail spot or banded strict dip in the later rounds might be a necessity if these are a limiter.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets

30 sec Machine Sprint

200m Run

20 Dual Dumbbell Deadlifts

12/9 Dips

Load: 2 x 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets

15/12 Push-Ups @ 21×1 Tempo

10-12 Sorenson Dumbbell Row 20×1 Tempo

:20/:20 Single Arm Ring Plank

Recovery (Checkmark)

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold