CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2 Sets:

:45-:60 Bike

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

10 Alternating V-Ups

:10 Hollow Hold

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep and Barbell Primer

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

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Add Loads

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3 Sets Building to 75%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

Split Jerk (Split Jerk

Every 90 seconds x 10 Sets
Sets 1-5: 2 Split Jerks* @ 75%
Sets 6-10: 1 Split Jerk @ 80-90%

On the final rep of sets 1-5 pause for 2 sec in the catch

% is Based on 1RM Split Jerk)

Coaching Notes, Strategy, and Goals

Focus: Technical Execution, Upright torso in the dip and drive as well as neutral spine and tight position into the Split Jerk

Cues: Finish and Punch your head through. Imagine being punched in the belly on the catch to reinforce a tight midline.

Modifications:

Level 1: Push Jerks or Split Jerks for 3 Reps @ 6-8 RPE / 10

Masters 55+: As prescribed

Why So Serious? (AMRAP – Reps)

“Why So Serious?”

12:00 minute EMOM

Minute 1: 8 Strict Wall Facing Handstand Push-Ups (MRx = 1 Abmat)

Minute 2: 16 GHD Sit-Ups (MRx = V-Ups)

Minute 3: Max Calorie Echo Bike

Minute 4: Rest

Big Class Modification

Start Athletes on Delay to allow for 4 stations here.

Stimulus and Objectives:

Score: Total Calories on Echo Bike

Goal: 15–25 (M) / 10-20 (F) Calories Per Echo Interval

Stimulus: Upper Body Gymnastics Control + Midline Capacity + Echo Sprint Effort

RPE: 8.5/10

Primary Objective: Maintain Quality Reps on the HSPU and GHD Sit-Ups

Secondary Objective: Maximize sustainable output on the bike after gymnastics demand
Workout Strategy:

“Why So Serious?” is a test of gymnastics integrity and recovery under fatigue, with an opportunity to cash out on the bike for score. The EMOM structure builds in muscular fatigue before each sprint, requiring athletes to manage tension and output.

The strict wall-facing HSPU will challenge shoulder stamina and midline control. These should be completed in 1–2 sets (5-3 or 4-4) … form is the priority here. We like the Wall Facing Handstand Push-Ups because it develops better body alignment and strict pressing strength capacity.

GHD Sit-Ups follow up with explosive hip extension and flexion, which will challenge midline integrity towards the end of the workout. Maintain rhythm and tension without overextending or compromising breathing.

The Echo Bike should be a hard, focused effort, not an all-out sprint, while staying aggressive enough to maximize calories without crashing. Build into the pace in the first 10 seconds, hold for 30, and push in the final 5–10 seconds.

Travel/Hotel/Limited Equipment (No Measure)

12:00 minute EMOM

Minute 1: 8 Strict Wall Facing Handstand Push-Ups

Minute 2: 20 V-Ups

Minute 3: Max Machine or Treadmill Run

Minute 4: Rest

Accessory Work (No Measure)

3 Sets: For Quality

10/10 Single Arm Incline Dumbbell Bench

10-12 Ring Face Pulls

50/50ft (15/15m) Single Arm Bottoms Up Kettlebell Walk

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch