CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep:

2:00-3:00 Cardio Choice

—

3 Sets

:20 Bar Kip Swings

– Rest :10 sec –

:20 V-Ups

– Rest :10 sec –

:20 Deep Lunge Mountain Climbers

– Rest :10 sec –

:20 Air Squats

– Rest :10 sec –

Specific Prep (No Measure)

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

4-6 Toes to target or alternating toes to bar

6 High Hang Muscle Cleans

8 Empty Barbell Back Squats

4-6 Burpees over Bar

–

Then Get to Working Loads on the Barbell and Hit Primer

–

(Each Partner / Each Movement

5/5 Toe to Bar

5/5 Back Squat

5/5 Bar Facing Burpees

Attitude Reflects Leadership (Time)

“Attitude Reflects Leadership”

For Time: With a Partner

50-40-30-20-10

Toes to Bar

*Back Squats

Bar Facing Burpees

Load: MRx 65/45lb, 30/20kg, Rx 95/65lb, 43/30kg

*Back Squats are from the floor

Stimulus and Objectives:

Goal Time Domain: 22:00 – 27:00

Time Cap: 32:00

Stimulus: High-Volume Partner Chipper / Core, Legs, and Conditioning Under Load

RPE: 8.5/10

Primary Objective: Efficient partner transitions and sustainable movement sets across all three movements

Secondary Objective: Smooth efficient burpees in sets of 3-5 at a time to keep the workout moving along
Workout Strategy:

This partner workout is a descending triplet that demands pacing, communication, and movement quality. Partners can split reps as needed, recommend smaller, consistent sets across for the Burpees and Toes to Bar, and bigger unbroken sets for the Back Squats.

Toes to Bar will accumulate early. Break the 50 and 40 reps into manageable chunks to prevent grip blow-up. Use fast transitions and avoid large unbroken sets early on. Back squats come from the floor, so power clean to the front rack, then reposition the bar to the back rack and work to keep for bigger sets here than the other two movements as transitions here will be much slower. We can work for big unbroken sets here if leg stamina is a strength for the team.

Bar-Facing Burpees should be done in short fast sets (e.g., 5–5 or 10–10), especially early. Later rounds are a chance to push pace toward the finish.

Travel/Hotel/Limited Equipment (No Measure)

For Time: With a Partner

50-40-30-20-10

V-Ups

Goblet Squats

Lateral Burpees over Dumbbell

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

15/15 Terminal Banded Knee Extensions

:20 GHD Supine Hold

:30 Single Leg Wall Sit March

Recovery (Checkmark)

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