CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets: For Quality

200m Run

10 Deep Lunge Mountain Climbers

250/200m Row

8/8 Pendulum Lunges

:30 Wall Sit

—

Then

3 Burpees to Target

6 Dual Dumbbell Front Rack Walking Lunges @ Working Loads.

Run, Forrest, Run (Time)

“Run, Forrest, Run”

3 Rounds for Time

800m Run

25 Burpees to Target*

500/450m Row

50ft (15m) Dual Dumbbell Front Rack Walking Lunges (MRx = Single Dumbbell)

Dumbbells: 35/25lb, 15/12kg

Burpees to Target: Just out of Reach

Big Class Option:

Start Half the Athletes on the Run and Half on the Row.

Stimulus and Objectives:

Score: Time

Time Cap: 40:00

Goal: 25:00–35:00

Stimulus: Aerobic Grind with Full-Body Stamina & Volume

RPE: 8/10

Primary Objective: Sustain consistent pacing across all 3 rounds without blowing up early

Secondary Objective: Maintain posture and position during front rack walking lunges under fatigue
Workout Strategy:

“Run Forrest Run” is a long, gritty conditioning piece designed to test aerobic endurance, full-body stamina, and mental grit. The structure of the rounds is simple, but the volume will expose athletes who go out too hot.

The 800m run should be managed at a steady aerobic pace, something you could sustain for all three rounds with minor drop-off (think 75-80% effort).

Burpees to Target will spike the heart rate. Use a consistent cadence and stay smooth on the jump to target … don’t rush the early reps. Breathe and keep moving, even if at a bit slower pace.

The row that follows is all about posture and consistent pulls. Hold a pace you can immediately move into from the burpees. Don’t sit and recover for too long.

Finally, Dual DB walking lunges in the front rack position are going to test posture, midline, and composure. Break into 25ft (7.5m) segments if needed. Keep the bells high and elbows slightly in, avoiding a collapsed chest or soft back leg.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

800m Run

25 Burpees to Target

400m Run or 2:00 Machine

50ft (15m) Dual Dumbbell Front Rack Walking Lunges

Dumbbells: 35/25lb, 15/12kg

Accessory Work (No Measure)

3 Sets: For Quality

:15/:15 Copenhagen Plank

:30/:30 Side Plank

1:00 Forearm Plank

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon