CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep and Body Heat: (8-10 minutes)

400m Run

2:00 Bike

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Warm-Up (No Measure)

To be completed at the instruction of the coach
General + Specific Prep (Warm-Up Loads) / (8-10 minutes)

2 Sets: For Quality

10 Alternating Deep Lunge Mountain Climbers

10 Dual Dumbbell Deadlifts

8 Dual Dumbbell Hang Power Clean and Push Jerk

:20 second Wall Lean March / Sprint

Solar Flare (Calories)

“Solar Flare”

For Max Calories with a Partner

4 Sets:

4:00 AMRAP

6 Dual Dumbbell Burpee

8 Dual Dumbbell Hang Clean and Jerk

200m Run

– Max Calorie *Bike

– Rest 2:00 b/t sets-

Dumbbells: MRx 30/20lb, Rx 50/35lb

Workout Flow: Waterfall Format

Athletes will work in a waterfall-style progression, moving sequentially through each station. The workout begins with Dumbbells, transitions into a Run, and finishes with alternating max-calorie efforts on the Bike in the remaining time of 4:00 minutes

Workout Breakdown:

Partner 1 starts by completing all Dumbbell Burpees and Dumbbell Hang Clean & Jerks.

Once Partner 1 finishes the Dumbbell movements, Partner 2 may begin their Dumbbell work.

Partner 1 moves on to the Run immediately after finishing the Dumbbells, while Partner 2 continues their Dumbbell work.

Even if Partner 1 is still running, Partner 2 can start their run once their Dumbbell work is done.

Once Partner 1 returns from the Run, they can begin accumulating calories on the Bike.

After Partner 2 returns from the Run, both partners will alternate on the Bike for max calories in the remaining time.

This structure ensures constant movement, strategic pacing, and an intense finish on the Bike.
Goals / Stimulus / Objectives

Goal Calorie Count: Each athlete should aim for 12-18+ calories per bike effort depending on size, power output, and fatigue management.

Total team calorie goal: 80-120+ calories across all 4 sets.

Stimulus: This is a threshold-style workout, meaning athletes should work at a sustainable but aggressive pace throughout.

RPE: 9/10

Primary Objective: Maximize calories on the bike while maintaining smooth, efficient movement in the dumbbell work and run. The faster and smoother the first three movements, the more time and energy left for the bike each round.

Secondary Objective: Manage fatigue efficiently by breathing through each movement and avoiding wasted transitions.

Strategy (No Measure)

Dumbbell Burpees: Find a rhythm—avoid pausing too long between reps. Control breathing to prevent spiking the heart rate too soon.

Dumbbell Hang Clean & Jerks: Use the legs to drive the weight up rather than relying purely on the arms. Keep an efficient front-rack position to avoid unnecessary fatigue.

200m Run: Move at a pace that is tough but controlled—the goal is to get to the bike with enough energy to push hard. No slow jogging—push the effort while staying composed.

Bike: Ramp up quickly—every second counts. Work in short, aggressive bursts if there’s limited time. Use the final 15-20 seconds to sprint for max calories.

Key Takeaways:

Move efficiently through the dumbbells and run to leave maximum time and energy for the bike.

Communicate with your partner so transitions are quick and seamless.

Hold a sustainable pace early, but push the final two rounds to hit your best calorie output.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

24-20-16-12-8

Alternating Dumbbell Snatch

20-16-12-8-4

Burpee Bench Jump Overs

12-10-8-6-4

Strict Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

5 Sets: For Quality

6/6 Single Leg Landmine Deadlift , Moderate

12 Barbell Hip Thrusts , Moderate

Rest as needed b/t sets

Recovery (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Body Heat (4 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

:30/:30 Banded Front Rack Stretch

General + Specific Prep (4-6 minutes)

2 Sets:

8 Box Step-Ups + 6 Box Jumps (Step-Down)

6 Tall Muscle Cleans + 6 Barbell Front Squats

:15 second Passive Hang + :15 second Active Hang

8 Ring V-Outs

8 Ring Rows

Gymnastics Skill (No Measure)

Gymnastics Specific Progressions (10-15 minutes)

Toe to Bar

Chest to Bar

Bar Muscle-Up

Blackhole (Time)

“Blackhole”

3 Rounds

12 Box Jumps (Step Down)

12 Front Squats

12 Toes to Bar

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Front Squats

15 Chest to Bar Pull-Ups (MRx = Pull-Ups)

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Front Squats

18 Bar Muscle Ups (MRx = Burpee Pull-Ups)

Box: 24in/20in

Barbell: MRx 75/55lb, Rx 95/65lb

Score: Time

Goals / Stimulus / Objectives

Goal: 18:30 – 25:00

Time Cap: 25 minute Time Cap

Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.

RPE: 8/10

Primary Objective: Push the Early Rounds

Secondary Objective: Intelligent Bar Muscle Up Approach
Coaches Notes and Strategy

Today’s workout will be an Open style ascending skill piece, but the fitness demand will be high here. The early rounds of gymnastics are on the approachable side in this setup, and the one massive set of bar muscle ups is our standout separator at the end. Look to tackle the gymnastics sets here with smart breaks from the get-go in order to have enough in the tank to tackle that last big set of Bar Muscle-Ups well. Listen to your lower body during the box jump and front squat combo, especially in the 18s here!

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds

12 Box Jumps (Step Down)

12 Goblet Squat

12 V-Ups

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Goblet Squat

15 Pull-Ups

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Goblet Squat

18 Burpee Pull-Ups

Box: 24in/20in

Barbell: 95/65lbs (43/30kg)

Score: Time

Can sub a Bench for Box if non is available

Accessory Work (No Measure)

5 Sets: For Quality

12-16 GHD Sit-Ups

:16/:16 Second Side Star Plank

:16/:16 Second Copenhagen Plank

Recovery (Checkmark)

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General /Specific Movement Prep (3-5 minutes)

2 Sets: For Quality

:30 second Row

4 Inchworm to Hollow Hold (1-2sec)

:30 Second Shuttle Runs

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

4 Hang Power Cleans

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)

3 Pause Power Clean

3 Slow Pull Power Clean

3 Power Clean

–

Then Build Towards Working Loads

*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.

Singularity (Weight)

“Singularity”

40:00 EMOM

minute 1: 15/12 Calorie Row

minute 2: 3 Wall Walks

minute 3: 6 Shuttle Run

minute 4: 3 Power Cleans

Barbell: MRx 185/125lb, Rx 225/155lb

Shuttle Run = 25ft / 7.5m Out and Back

Goals / Stimulus / Objectives

Goal: Each movement should be completed in 40-50 seconds , leaving time to recover before the next minute begins.

Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components . Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.

RPE: 7/10

Primary Objective: Maintain consistent effort across all 10 rounds , ensuring each movement is completed within the minute.

Secondary Objective : Manage heart rate and breathing to avoid burnout. Smooth transitions and efficient movement will be key to lasting the full 40 minutes.

Coaching Notes and Workout Strategy:

Calorie Row: Keep a controlled, steady effort without redlining too early.

Wall Walks: Stay composed and efficient, avoiding excessive rest between reps.

Shuttle Runs: Maintain a quick but steady pace, focusing on controlled turns.

Power Cleans: Move with intention. Singles are recommended to preserve strength and power across all rounds.

The key to success is staying composed and efficient throughout the entire 40 minutes. Athletes should focus on breathing, pacing, and movement quality to sustain output.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

minute 1: 45 second Cardio Choice

minute 2: 3 Wall Walks

minute 3: 6 Shuttle Run

minute 4: 10 Dual Dumbbell Power Clean

Accessory Work (No Measure)

4 Sets: For Quality

5/5 Single Leg Lateral Box Jumps

:30/:30 Side Plank

1:00 Sorenson Hold

Recovery (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

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

12 Banded Pull Aparts

12 second Hollow Hold

6 Inchworm Push-Ups

12 Down Dog Toe Touches

10/10 Single Leg Glute Bridges

Specific Warm-Up ( 6-8 minutes)

3 Sets: For Quality

10 Glute Hip Thrust Off Bench

8 Barbell Bench Press, Building Loads

10 second Ring Support Hold

8 Dual Kettlebell Deadlifts, Building Loads

100ft Farmers Carry

Bench Press (Bench Press
Take 10 minutes to Establish a 10 Rep Max)

Extra Instructions / Coaches Notes

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

Event Horizon (Time)

“Event Horizon”

Every 4:00 x 4 Sets

20 GHD Sit-Ups

15/10 Ring Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

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

Score = Slowest Time / Set

Goals / Stimulus / Objectives

Workout Flow:

Athletes will complete a set of movements within a 4-minute window , aiming to finish each round with time to recover before the next interval begins. The combination of midline endurance, pressing strength, and grip stamina will challenge muscular fatigue and consistency across all four sets.

GHD Sit-Ups target core endurance and explosiveness.

Ring Dips demand strict upper body control and pressing strength.

Dual Kettlebell Deadlifts reinforce posterior chain engagement and grip endurance.

The Farmers Carry is a final grip and core test, requiring control and stability under fatigue.

Goal: Each round should be completed in 2:30-3:15 , allowing at least 45 seconds of rest before the next interval.

Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.

RPE: 7/10

Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality , ensuring sufficient rest before the next set.

Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.
Workout Strategy and Coaching Notes

GHD Sit-Ups: Move at a controlled, steady pace to avoid excessive early fatigue.

Ring Dips: Break into controlled sets to prevent failure. Avoid hitting fatigue too soon.

Kettlebell Deadlifts: Maintain a strong, braced position to protect the lower back.

Farmers Carry: Keep a steady walking pace with controlled breathing to avoid grip burnout.

Consistency across all four sets will be the difference-maker in this workout. Athletes should focus on quality movement and smart pacing to maximize output.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets

20 V-Ups

15/10 Strict Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

Load: 53/35lb, 24/16kg

Score = Slowest Time / Set

Accessory Work (No Measure)

For Quality:

5 Sets

10 Ring Bicep Curls

10 Ring Tricep Skull Crushers

Rest as needed b/t sets

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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (8-10 minutes)

3 Sets: For Quality

:30 – :45 second Cal Bike

10 Bootstrap Squats

10 Alternating Step-Ups

10 Barbell Bent Over Rows

10 Barbell Back Squats

Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 Scapular Pull-Ups

6 Bar Kip Swings

8 Ring Rows

8 Single Dumbbell Step-Ups @ Warm-Up Loads

10/7 Calorie echo Bike

–

Take Barbells to the Rack and Begin Back Squat

Back Squat (Back Squat
Take 12 minutes to Establish a 10 Rep Max)

Extra Instructions / Coaches Notes

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

Doomsday (Time)

“Doomsday”

For Time:

24-20-16-12

Pull-Ups

Single Dumbbell Box Step Ups

*15/11 Calorie Echo Bike to Start Each Round

Dumbbell: MRx 30/20lb, Rx 50/35lb

Box: 24in/20in

Score: Time

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

RPE: 8/10

Stimulus: Grip and Quad Stamina

Primary Objective: Consistent Echo Bike Paces

Secondary Objective : Step Up Management

Workout Strategy and Notes:

Today we’re going to have some layered grip and leg fatigue throughout. The pull-ups should feel like the best part of the workout, but will take a toll on the grip and upper body for holding onto the dumbbell for some bigger sets to get this started. Aim for consistent paces on the bike knowing that your legs will get a short break during the pull-ups each set. Try to be aggressive with your sets on the step ups today and stay as close to unbroken as possible.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

16-12-8-4

Strict Pull-Ups

24-20-16-12

Single Dumbbell Box or Bench Step Ups

*200m Run to Start Each Round

Dumbbell: 35/25lb, 15/12kg

Box: 24in/20in

Accessory Work (No Measure)

For Quality:

10:00 EMOM

Minute 1 – 5/5 Knees Over Toe Split Squat , Light Load

Minute 2 – :20/:20 Single Leg Hip Thrust Hold , Light Load

Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.

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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Movement Prep (3-5min)

2 Sets: For Quality

:30 second Jump Rope

20 Bear Plank Shoulder Taps

:20 second Extended Plank Reverse Bridge

10 Alternating Scorpion Stretch

Specific Prep (4-6min)

16 Double Unders or 32 Single Unders

10 Alternating Down Dog Toe Touches

6/6 Dumbbell Hang Snatch @ Warm-Up Loads

16 Double Unders or 32 Single Unders

4-6 Pike Push-Ups

8 Alternating Dumbbell Snatch @ Warm-Up Loads

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep : Suggested Progression (4-6 min)

3 Hang Muscle Snatch

3 Low Hang Power Snatch

-Add Loads-

Practice Cycling Reps of Power Snatch for 3-5 Reps building weight to 60% of 1RM

*Coach should go through quality cycling components and bar path

Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 65%+ of 1RM Power Snatch

Building to a Heavy Weight for the Day)

We are looking to start with a conservative set at 65% and then increase to a new Heavy 5RM for our Touch and Go Power Snatch. We originally tested this back the Week of December 2nd.

Supernova (AMRAP – Rounds and Reps)

“Supernova”

12:00 AMRAP

4 Wall Facing Handstand Push-Ups (MRx = 1 Abmat)

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: MRx 30/20lb, Rx 50/35lb

Score = Rounds + Reps

Overview / Goals / Stimulus / Objectives

Goal Rounds:

Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.

Stimulus:

The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.

RPE: 8/10

The goal is to maintain steady movement without hitting a fatigue wall too early.

Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.

Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief.

Strategy:

Wall Facing Handstand Push-Ups should be performed with control, avoiding excessive time under tension.

Dumbbell Snatches should be smooth with a strong hip drive and seamless hand transitions.

Double Unders require composure; staying relaxed will prevent unnecessary trip-ups and keep the pace steady.

The focus should be on moving consistently with smart pacing and a strong push in the final minutes.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Load:

5 Sets

1:00 On/1:00 Off

-Weighted Tall Plank

If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.

Recovery (Checkmark)

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Childs Pose