CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (4-6 minutes)

2 Sets: For Quality

10 Bend and Bows

:15/:15 second Standing Overhead Tricep Stretch

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bulgarian Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up (4-6 minutes)

2 Sets:

3 Hang Muscle Snatch

3 Hang Muscle Clean and Press

3 Hang Power Snatch

3 Hang Power Clean and Push Jerk

4-6 Bar Kip Swings

6 Box Jumps

I Stand Alone (AMRAP – Rounds and Reps)

“I Stand Alone”

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Chest to Bar

9 Box Jumps (Step Down)

Box: 24/20

Barbell: MRx 75/55, Rx 115/75

*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.

Score: Rounds & Reps

Goals / Stimulus / Objectives

Goal : 7-11 Rounds

Stimulus: High Intensity Triplet / Transitions and Interference

RPE : 9/10

Primary Objective: Build Intensity Throughout

Secondary Objective : Learn how to use the Box Jumps As ‘Recovery’

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

15:00 AMRAP

6 Dual Dumbbell Ground to Overhead

9 Pull-Ups

9 Bench Jumps

Box: 24in/20in

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality: (As part of class)

5 Rounds

:30-:45 second Weighted Wall Sit

Rest 30 seconds

12 Seated Good Mornings

Rest 45-60 seconds

()

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
General Warm-Up: (4-6 minutes)

2 Sets: For Quality

10 Bend and Bows

:15/:15 second Standing Overhead Tricep Stretch

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bulgarian Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up (4-6 minutes)

2 Sets:

3 Hang Muscle Snatch

3 Hang Muscle Clean and Press

3 Hang Power Snatch

3 Hang Power Clean and Push Jerk

4-6 Bar Kip Swings

6 Box Jumps

I Stand Alone (AMRAP – Rounds and Reps)

“I Stand Alone”

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Chest to Bar

9 Box Jumps (Step Down)

Box: 24/20

Barbell: MRx 75/55, Rx 115/75

*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.

Score: Rounds & Reps

Goals / Stimulus / Objectives

Goal : 7-11 Rounds

Stimulus: High Intensity Triplet / Transitions and Interference

RPE : 9/10

Primary Objective: Build Intensity Throughout

Secondary Objective : Learn how to use the Box Jumps As ‘Recovery’

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

15:00 AMRAP

6 Dual Dumbbell Ground to Overhead

9 Pull-Ups

9 Bench Jumps

Box: 24in/20in

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality: (As part of class)

5 Rounds

:30-:45 second Weighted Wall Sit

Rest 30 seconds

12 Seated Good Mornings

Rest 45-60 seconds

()

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
Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

—

General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Barbell Warm-Up (No Measure)

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

Barbell:

2 Sets: From the Rack

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk

5 Overhead Squats (empty barbell)

Then Build Towards 75% of 1RM Overhead Squat

Overhead Squat

Overhead Squat

Every 2:00 x 4 Sets

3 Reps @ 75%+

Extra Instructions

Focus on technical proficiency here and engaging the shoulders and lats, pressing up through the barbell as you descend into the Overhead Squat. In order to get the barbell into the correct position we should utilize a Snatch Grip Push Press, Snatch Grip Push Jerk, or Snatch Grip Split Jerk (From Behind the Neck).

Voodoo Magic (4 Rounds for time)

“Voodoo Magic”

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

12/9 Calorie Row

12 Overhead Squats

10/7 Calorie Echo

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Stimulus: Midline Stamina and Endurance

RPE : 8/10

Primary Objective: Aggressive Machine Paces

Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.

This workout combines gymnastics, rowing, weightlifting, and the Echo Bike in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.

Strategy:

Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Rower before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit on the Echo Bike.

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets, Alternating Stations

Station 1:

12 Toe to Bar

400m Run

6/6 Single Arm Overhead Squats or 12 Heavy Goblet Squats

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Rounds:

:45 Superman Hold

:45 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken

()

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
Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

—

General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Barbell Warm-Up (No Measure)

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

Barbell:

2 Sets: From the Rack

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk

5 Overhead Squats (empty barbell)

Then Build Towards 75% of 1RM Overhead Squat

Overhead Squat

Overhead Squat

Every 2:00 x 4 Sets

3 Reps @ 75%+

Extra Instructions

Focus on technical proficiency here and engaging the shoulders and lats, pressing up through the barbell as you descend into the Overhead Squat. In order to get the barbell into the correct position we should utilize a Snatch Grip Push Press, Snatch Grip Push Jerk, or Snatch Grip Split Jerk (From Behind the Neck).

Voodoo Magic (4 Rounds for time)

“Voodoo Magic”

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

12/9 Calorie Row

12 Overhead Squats

10/7 Calorie Echo

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Stimulus: Midline Stamina and Endurance

RPE : 8/10

Primary Objective: Aggressive Machine Paces

Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.

This workout combines gymnastics, rowing, weightlifting, and the Echo Bike in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.

Strategy:

Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Rower before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit on the Echo Bike.

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets, Alternating Stations

Station 1:

12 Toe to Bar

400m Run

6/6 Single Arm Overhead Squats or 12 Heavy Goblet Squats

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Rounds:

:45 Superman Hold

:45 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken

()

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
Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

—

General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Barbell Warm-Up (No Measure)

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

Barbell:

2 Sets: From the Rack

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk

5 Overhead Squats (empty barbell)

Then Build Towards 75% of 1RM Overhead Squat

Overhead Squat

Overhead Squat

Every 2:00 x 4 Sets

3 Reps @ 75%+

Extra Instructions

Focus on technical proficiency here and engaging the shoulders and lats, pressing up through the barbell as you descend into the Overhead Squat. In order to get the barbell into the correct position we should utilize a Snatch Grip Push Press, Snatch Grip Push Jerk, or Snatch Grip Split Jerk (From Behind the Neck).

Voodoo Magic (4 Rounds for time)

“Voodoo Magic”

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

12/9 Calorie Row

12 Overhead Squats

10/7 Calorie Echo

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Stimulus: Midline Stamina and Endurance

RPE : 8/10

Primary Objective: Aggressive Machine Paces

Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.

This workout combines gymnastics, rowing, weightlifting, and the Echo Bike in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.

Strategy:

Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Rower before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit on the Echo Bike.

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets, Alternating Stations

Station 1:

12 Toe to Bar

400m Run

6/6 Single Arm Overhead Squats or 12 Heavy Goblet Squats

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Rounds:

:45 Superman Hold

:45 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken

()

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
Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

—

General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Barbell Warm-Up (No Measure)

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

Barbell:

2 Sets: From the Rack

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk

5 Overhead Squats (empty barbell)

Then Build Towards 75% of 1RM Overhead Squat

Overhead Squat

Overhead Squat

Every 2:00 x 4 Sets

3 Reps @ 75%+

Extra Instructions

Focus on technical proficiency here and engaging the shoulders and lats, pressing up through the barbell as you descend into the Overhead Squat. In order to get the barbell into the correct position we should utilize a Snatch Grip Push Press, Snatch Grip Push Jerk, or Snatch Grip Split Jerk (From Behind the Neck).

Voodoo Magic (4 Rounds for time)

“Voodoo Magic”

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

12/9 Calorie Row

12 Overhead Squats

10/7 Calorie Echo

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Stimulus: Midline Stamina and Endurance

RPE : 8/10

Primary Objective: Aggressive Machine Paces

Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.

This workout combines gymnastics, rowing, weightlifting, and the Echo Bike in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.

Strategy:

Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Rower before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit on the Echo Bike.

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets, Alternating Stations

Station 1:

12 Toe to Bar

400m Run

6/6 Single Arm Overhead Squats or 12 Heavy Goblet Squats

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Rounds:

:45 Superman Hold

:45 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken

()

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