CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Bodyheat and Mobility (4 min)

2:00 Cardio Choice

–

:30 Down Dog to Up Dog Flow

10/10 Quadruped Thoracic Rotations

10/10 Quadruped Adductor Hip Rock

10 Down Dog Toe Touch

General Prep (No Measure)

To be completed at the direction of the coach.
General Prep (2min)

6 Inchworm Push-Ups

10 Alternating Box Step-Ups

6 Tall Muscle Clean

6 Strict Press

8 Behind the Neck Elbow Punch Throughs

6 Front Squats

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (3-5min)

2 Partial Wall Walks

5 Thrusters (Empty Barbell)

5 No Jump Burpees

5 Box Jump Overs

1 Full Walk Walk

3 Thrusters (Warm-Up Load)

5 Burpee Box Jump Overs

Shoulder Press (Take 10 minutes
1RM Shoulder Press)

Coaching Notes, Strategy, and Goals

% Strict Press

Goal: Consistent, Strong Reps with good speed on the barbell.

Stimulus: Absolute Strength

RPE: 8/10 Strength Test, but overall effect on the body is low due to weight that can be lifted

Key focus areas:

Root through the floor and think about pulling the barbell into the body then pressing on the rep in order to still gain an advantage in the stretch reflex.

Modifications:

We can move to a landmine press or dual dumbbell strict press as a modification for the strict press today.

Possibly add some reps and just keep loads moderate to work on form.

Slippery When Wet (Time)

“Slippery When Wet”

5 Sets: For Time

3 Wall Walks (MRx= to 20in from wall)

5 Thrusters

10 Burpee Box Jump Overs

Rest 1:00 b/t sets

Barbell: MRx 95/65lb, 43/30kg, Rx 135/95lb, 61/43kg

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal Time Domain : 12-16 minutes (including the rest minute)

Time Cap: 18 minutes

Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE : 8/10

Set Breakdown

Wall Walks (Target: ~0:40–0:55)

Smooth and methodical — rushing costs time if you fail reps.

Focus on a strong lockout and straight arm strength as you move up the wall here.

Quick breath reset between each rep to maintain rhythm.
Thrusters (Target: ~0:15–0:30)

Unbroken every set of 5 reps at this weight should feel punchy, but manageable.

Big breath at the top of rep 1, then continuous cycle through 5.

Keep elbows high and heels down to drive through the bar. (Think Balance)

Burpee Box Jump Overs (Target: ~0:45 – 1:05)

Settle into a rhythm; stay low and fluid.

These are meant to be Box Facing for the workout today.

Travel/Hotel/Limited Equipment (No Measure)

5 Sets: For Time

3 Wall Walks

5 Dumbbell Thrusters

10 Burpee Bench Jump Overs

Rest 1:00 b/t sets

Dumbbells: 50/35lb, 22.5/15kg

Bench Height 18-20in

Accessory Work (No Measure)

4 Sets: For Quality

10 Alternating Single Arm Kettlebell Z-Press

-Rest 30 sec –

10 Dual Kettlebell Hollow Body Floor Press

– Rest 2:00 b/t sets –

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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep (~8 minutes)

2 Sets

1:00 Run or Bike

:15 Active Hang + :15 Passive Hang

6/6 Single Arm Ring Rows

10 Kettlebell Deadlifts

:30 Jump Rope Practice

–

8 Russian Kettlebell Swings + 6 American Kettlebell Swings

30 Double Unders or 50 Single Unders

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (5-7 minutes)

Talk through Rope Climb Progressions and get a practice rep in before getting the final set-up and into the workout today.

Paradise City (Time)

“Paradise City”

5 Rounds for Time

400m Run

25 American Kettlebell Swings

3/2 Rope Climbs

1k *Bike

50 Double Unders

Kettlebell: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg

Coaching Notes, Strategy, and Goals

Goal Time Domain: 30-40 min

Time Cap: 40 minutes

There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work.

Primary Objective: Complete the workout in under 40 minutes

Secondary Objective: Keep the runs and Bikes as close to 2 minutes as possible

Stimulus: Muscular Endurance and Aerobic Threshold

RPE: 7-8/10

We are looking for a steady, but challenging pace today. However, even splits are the primary focus.

Workout Strategy and Movement Breakdown

“Paradise City” is a hybrid of aerobic endurance and moderate skill with kettlebell and rope climb interference. Grip is a major limiter — smart pacing early and breathing through the monostructural work is key. This is a “find your groove” workout , not a sprint. Round 3 is the tipping point.
Pacing & Movement Notes

400m Run (~1:45–2:15/round)

Set the pace for the round. Stay aerobic — this should be your active recovery.

Don’t redline here — save your lungs for the bike and rope climbs.

25 American Kettlebell Swings

Go unbroken or break into 15-10 or 13-12 if needed.

Use hip drive and lock out overhead. Keep the bell tight and stacked overhead with ribs down.

Weight should be moderate (53/35lb or 24/16kg standard Rx). Adjust for volume as needed.

3/2 Rope Climbs

Climb with efficiency. Use feet — this isn’t about speed, it’s about consistency.

Chalk before rope or use wraps/sleeves. Make every climb count. Missed reps = time drain.

Strategy: Quick resets between climbs; don’t rush transitions.

Strategy (No Measure)

1k Bike (~1:50-2:20)

Choice on Style of Bike based on what your gym has available.

Use a steady cadence and stay upright to reduce fatigue.

Echo / Assault Bike Consistent RPM (~58–64) with breath control.

Bike Erg: Maintain pace ~70-82rpm with consistent damper setting.

Goal: Stay smooth, don’t spike your HR here.

50 Double Unders

Treat this as a skill test under fatigue.

Relax the arms. Stay tall and breathe.

If DUs fall apart, quickly switch to 2 sets of 25 or 3×20/15/15.

Scaling: 100 Singles or 35 DU attempts

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds for Time

400m Run

25 American Kettlebell Swings

10/8 Strict Pull-Ups

2:00 Cardio Machine

50 Double Unders

Kettlebell: 53/35lb, 24/16kg

Accessory Work (No Measure)

3-4 Sets

10-12 Supine Grip Bent Over Barbell Row

10-12 Barbell Hip Thrusts

:30/:30 Paloff Press Hold

Recovery (Checkmark)

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

CrossFit Evergreen – CrossFit

Strategy (No Measure)

Body Heat, Mobility, Activation (5-7 min)

2:00 Cardio Choice

10 Down Dog to Up Dogs with 1sec Pause at Each Position

:20/:20 PVC Pipe Front Rack Mobility Stretch

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (6-8 min)

2 Sets

8 Romanian Deadlifts

6 Tall Muscle Clean

4 Strict Press

:20 Behind the Neck Elbow Punch Throughs

8 Reactive Quarter Squat Jumps

6 Bar Kip Swings

4 Strict Knee Raises

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Barbell Primer

3 Position Muscle Clean + 1 Jerk

3 Position Power Clean + 1 Jerk

– Add Loads –

Then Build into full Power Clean + Push Jerk or Split Jerk

*For 3 Position Cleans, Focus on High Hang, Hang, and Mid Shin Positions

Clean and Jerk (Power Clean + Jerk
Every 2:00 minutes x 6 Sets
1+1 @ 80%+ Building to a Max for the Day)

We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push.

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MRx: Barbell: 75/55lb, 34/25kg

Coaching Notes, Strategy, and Goals

Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)

Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep

Secondary Objective : Maintain sets of 3+ on Toe to Bar

Stimulus: Barbell / Midline Conditioning

RPE : 9/10

Travel/Hotel/Limited Equipment (No Measure)

7:00 AMRAP

3-6-9-12-15…

Dual Dumbbell Power Clean and Push Jerk

V-Ups

Accessory Work (No Measure)

4 Sets: For Quality

15 Weighted GHD Hip Extensions

3-5 Dragon Flags

:30/:30 Side Plank

Recovery (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility (4-6 min)

2:00 Row

:20/:20 Samson Stretch

:20/:20 Pigeon Stretch

:30 Down Dog Toe Touch

:30 Goblet Squat Ankle Mobility

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (8-10 min)

2 Sets: For Quality

8 Goblet Cossack Squats

8 Up Downs

8 Scapular Pull-Ups

8-10 Ring Rows

–

2 Sets: For Quality

8 Bar Kip Swings

4-6 Jumping Pull-Ups with Controlled Eccentric

4 Burpees (Focused approach on descending fast and on the ascent leading with the hips)

–

Then get the barbell to the rack and talk through loading for Back Squats.

Back Squat (Take 15:00 minutes to Establish
1RM Back Squat)

The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat

Suggested Loading:

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

1 Rep @ 80%+

– Resting 60-90 seconds b/t these sets –

1 Rep @ 86%

1 Rep @ 92%

1 Rep @ 97%

1 Rep @ 102-105%

Rest 3:00 b/t single at or above 90%

Back in Black (Time)

“Back in Black”

For Time

500m Row

25 Burpees

50 Pull-Ups

25 Burpees

500m Row

Coaching Notes, Strategy, and Goals

Time Domain: 9-12min

Time Cap: 15min

Primary Objective: Complete the burpees in sub 2 minutes and the pull-ups in sub 3 min

Secondary Objective: Complete the workout in under 12min

Stimulus: Chipper Conditioning and Aerobic Capacity

RPE: 9/10

Workout Strategy and Movement Breakdown:

This is a pyramid-style workout with two big efforts on the rower bookending burpee and pull-up volume. Your pacing must be smart early — aggressive but controlled — to avoid redlining before the second round of burpees. Expect this to feel like a gut-check around the second set of burpees and into the final row.

Pacing & Partitioning

First 500m Row (1:40–2:00 for Men, 1:50-2:15 for Women):

Come out at ~85–90% intensity. This should feel like a strong but not sprint-level effort. Smooth, consistent strokes. Focus on big, efficient pulls — don’t let adrenaline push you into blowing up early.
First 25 Burpees (1:30–2:00):

Settle into a breathing rhythm from rep one. Step down and up if needed to conserve your heart rate. Aim for consistency, not speed.

50 Pull-Ups (2:30–3:30):

Break early and often to manage grip.

Goal: Sets of 10–15 early, then shorter sets (5–7s) as fatigue builds.

Scaling: Use bands, jumping, or ring rows.

Big key: Come off the bar before form breaks down.

Second 25 Burpees (2:00–2:30):

This will be the most mentally challenging part. Keep moving. Step down if needed, but no standing around. Keep breathing through each rep.

Final 500m Row (1:40–2:00 for Men, 1:50-2:15 for Women):

Empty the tank. Expect to have to dig deep — your grip and lungs will be tested. Stay smooth through the first 250m, then increase stroke rate in the final 100–150m.

Travel/Hotel/Limited Equipment (No Measure)

For Time

500m Run

25 Burpees

30 Strict Pull-Ups

25 Burpees

500m Run

Accessory Work (No Measure)

3 Sets: For Quality

10 Dual Kettlebell Front Rack Step-Ups (20in Box)

20 Kettlebell Gorilla Rows

10 Reverse Nordic Curls

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Strategy (No Measure)

Pull-Ups

Start Position: Full hang with arms extended

Execution:

Initiate with a controlled kip swing (if applicable)

Chin clearly over the bar at top

Full extension at bottom

Completion Standard: No reps if chin doesn’t clear or arms don’t extend

Scaling Options:

Jumping Pull-Ups

Banded Pull-Ups

Ring Rows (heels closer for more challenge)

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep (6-8min)

400m Run

—

2 Rounds

10 Air Squats

8 Scapular Push-Ups

6 Push-Ups

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

1:00 Row or Bike (alternate rounds)

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (6-8 min)

Spend 5-7 minutes Rope Climb Skill Work

Then perform 10 Wall Balls as a Warm-Up Set and get into groups to decide which stations to start on before tackling the workout.

You Go, Glen Cool (Time)

“You Go, Glen Coco!”

For Time: with a Partner

6/4 Rope Climbs (MRx = 5 Pull to Stands)

50/40 Calorie Row

50 Wall Balls

1000m Run

50 Wall Balls

42/30 Calorie Bike

50 Wall Balls

6/4 Rope Climbs

Wall Ball: 20/14lb, 10/9ft Target

Goal Time Domain: 18-22min

Time Cap: 28min

Primary Objective: Complete each station besides the run in under 2:45

Secondary Objective: Keep the back half of this workout to the same time domain as the front half. Really focus on efficiency on Wall Balls as those will creep up.

Stimulus: Leg Stamina / Muscular Endurance

RPE: 8/10

Coaching Notes, Strategy, and Goals

The “You Go, Glen Coco!” workout is a partner workout designed to challenge your endurance, strength, and teamwork. You and your partner will alternate completing the prescribed movements, which include rope climbs, calorie rows, wall balls, and a run. The key to success in this workout is to maintain a steady pace, communicate effectively with your partner, and strategically manage your transitions.

Strategy and Movement Breakdown
For Time:

Rope Climbs

Partners will split the rope climbs any way that they choose. For female/female pairs this is 4 reps, and for male/male pairs this will be 6 reps. For male/female pairs this will be 5 reps with the men completing 3 and the women completing 2.

Focus on technique for efficient climbs; use your legs to assist your upper body.

50/40 Calorie Row

One partner rows while the other rests; aim for a consistent pace to complete the calories efficiently.

Switch when needed, ensuring that both partners contribute equally.

50 Wall Balls

Complete each set of 50 Wall Balls by splitting the work evenly between partners.

Keep your core engaged and maintain a consistent height for the target

Strategy (No Measure)

1000m Run

Both partners run together, pacing each other to maintain a strong speed throughout.

Consider splitting the run in half if needed; one partner can run 500m before switching.

50/40 Calorie Bike

Partner A bikes while Partner B rests; switch as needed to complete the calorie count.

Focus on maintaining a strong cadence for efficiency.

Rope Climbs

Finish strong with the rope climbs, alternating with your partner until the last rep is completed.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

20/15 Strict Pull-Ups

600m Run

50 Air Squats

600m Run

50 Air Squats

600m Run

50 Air Squats

20/15 Strict Pull-Ups

Accessory Work (No Measure)

4 Sets: For Quality

5/5 Bulgarian Split Squat 31×1 Tempo

10-12 Barbell Bent Over Row @ moderate load (unbroken)

Recovery (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat, Mobility, Activation (4-6min)

1:30 Cardio Choice

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

General Prep (5-7 min)

2 Sets: For Quality

10 Alternating Box Step-Ups

6/6 Worlds Greatest Stretch

8 Bar Kip Swings

6 Hanging Strict Knee Raises

6/6 Single Arm Dumbbell Hang Snatch @ Warm-Up Loads

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (8-10min)

Empty Barbell

Snatch Grip Push Press +

Snatch Grip Push Jerk +

Snatch Grip Split Jerk +

3 Overhead Squats

– Add Loads –

Snatch Grip Push Jerk +

Snatch Grip Split Jerk +

3 Overhead Squats

– Add Loads –

Snatch Grip Push Jerk or Split Jerk

3 Overhead Squats

– Then Get to Working Loads on the Bar-

Overhead Squat (Overhead Squat
Every 2:00 minutes x 5 Sets
3 Reps @ 80%+ of 1RM Snatch)

Coaching Notes, Strategy, and Goals

% of 1RM Snatch

Stimulus: Stability Strength and Motor Control

We are looking for the weights to get heavy here, knowing that the loading will still be relatively light in comparison to what we have been tackling during those back squat progressions

RPE: 7/10. Overall not a huge toll on the body today.

Key focus areas:

Global Tension / Bracing

Root through the feet.

Continually press up on the bar and you descend into the squat.

Modifications:

We can adjust to a Front Squat or Back Squat for those with mobility concerns.

We can adjust to an Overhead Split Squat for those with back issues that are still looking to develop their overhead stability.

Bruiser’s Bootcamp (Weight)

“Bruiser’s Bootcamp”

Every 2:00 minutes x 6 Sets

8 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: 24/20in

Dumbbell: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

Goal: ~1:30 / Set

Primary Objective: Quick Transitions and Unbroken Movements

Secondary Objective: Work to descend splits across. This would mean starting off at around that 1:40 mark and descending to the 1:20 mark

Stimulus: Upper Body Density / Interference

RPE : 7/10

Strategy and Movement Breakdown:

“Bruiser’s Bootcamp” consists of six sets performed every two minutes, featuring toe-to-bar, single-arm dumbbell hang snatches, and single dumbbell box step-overs. The primary focus during this workout is to maintain a steady rhythm while managing your time effectively to complete all prescribed repetitions within the two-minute window. Prioritize form and efficiency, especially as fatigue accumulates over the sets. Start strong, and aim to complete each round with minimal rest so you can recover adequately before the next set.
8 Toe to Bar

Hang from the bar with an active grip and engage your lats.

Use a kipping motion to bring your toes to the bar, ensuring your legs stay straight.

Focus on a controlled descent to avoid excessive swing.

Scaling: Adjust to Toes to Target or Alternating Toes to Bar first, then move to kipping knee raises or strict knee raises.

5/5 Single Arm Dumbbell Hang Snatch

Start with the dumbbell hanging between your knees; hinge at the hips while maintaining a flat back.

Explode upwards, using your legs and hips to drive the dumbbell overhead.

Switch arms after each set of five, ensuring proper technique throughout.

Scaling: Reduce the weight of the dumbbell if necessary for better control.

Strategy (No Measure)

12 Single Dumbbell Box Step-Overs

Hold the dumbbell in one hand at your side, on your shoulder, or in the goblet position.

Step up onto the box with one foot, bringing the other foot up to follow; step down carefully.

Alternate the leading foot to ensure balanced work on both sides.

Scaling: If needed, lighten the load, perform step-ups without weight, and/or reduce the box height.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

*Can sub Bench Step-Ups

Accessory Work (No Measure)

5 Sets: For Quality

3 Seated Box Jumps to High Box

3/3 Single Leg Broad Jumps with 2 Foot Landing

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