CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility & Activation (6-7 Minutes)

Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.

:30/:30 Lateral Banded Distraction

:30/:30 Samson Lunge

:30 Down Dog Calf Gas Pedals

:20/:20 C rossbody Lat Stretch

10 Banded Pull-Aparts + 10 Banded Pass Throughs

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prp (8-10 Minutes)

2 Rounds:

200m Run or 1:00 Cardio (Bike, Row, Ski)

10 Barbell Good Mornings

10 Box Step-Ups

5/5 Lateral Lunges

10 Scapular Pull-Ups

5/5 Single-Leg Glute Bridges

Warm-Up (No Measure)

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

2x 10 Wall Lean Sprint Drill

2x 10m High Knees & Butt Kicks

5 Barbell Deadlifts @ Light Weight

5 Deadlifts @ Workout Weight

5-7 Box Jumps @ Workout Height

3 Jumping Pull-Up + Negative

3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )

Slingshot Engaged (Time)

“Slingshot Engage”

3 Person Team Workout

5 Rounds For Time: As Waterfall

200m Run

15 Deadlifts

12 Box Jumps

9 Strict Pull-Ups

Barbell: MRx 155/105lb, 70/48kg, Rx 185/125lb, 84/57kg

Box Height: 24/20in

Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups.

Goals / Stimulus / Objectives

Time Domain: 16-22 min

Time Cap: 25 min

Primary Objective: Never get caught by one of your partners

Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.

Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.

RPE: 7-9/10, escalating throughout the workout.
Workout Flow & Strategy:

Pace the run – fast but sustainable; use it as controlled breathing time.

Unbroken or fast sets on deadlifts – break if needed in order to keep your legs underneath you with the mixed interference from the run and box jumps.

Quick and efficient box jumps – steady rhythm, step-down and maintain a controlled pace from the beginning to avoid burnout

Break pull-ups early if needed – aim for smooth reps to avoid excessive fatigue.

Maintain urgency on transitions – no wasted time between movements.

Travel/Hotel/Limited Equipment (No Measure)

200m Run

15 Dual Dumbbell Deadlifts

12 Box Jumps

7 Strict Pull-Ups

Accessory Work (No Measure)

12:00 EMOM

minute 1: 10-12 Inverted Rows

minute 2: 10-12 Glute Ham Raises

minute 3: :30 Barbell Hip Thrust Iso Hold

Recovery (Checkmark)

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

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 Prep (8-10 min)

3 Sets: For Quality

9/7 Calorie Echo Bike

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8 Archer Push-Ups (4 Each)

6/6 Reverse Lunge to High Knee

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Prep: (5-7min

Toes to Bar Prep:

6 Kip Swings

6 Knee Raises

6 Toes to Imaginary Target

6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest)

Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)

5 Snatch Deadlifts + 5 Snatch High Pulls

5 Hang Power Snatch → 5 Full Power Snatch

5 Strict Press → 5 Push Press

3 Bar Facing Burpees

If You Ain’t First, You’re Last (Time)

“If You Ain’t First, You’re Last”

For Time:

60 Toe to Bar

20 Bar Facing Burpees

60/45 Calorie Echo Bike

20 Bar Facing Burpees

60 Power Snatch

20 Bar Facing Burpees

60 Push Press

Barbell: MRx 65/45lb, 30/20kg, Rx 75/55lb, 34/25kg

Goals / Stimulus / Objectives

Time Domain: 18-22min

Time Cap: 25min

Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.

Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.

Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 9/10
Workout Notes and Strategy:

This workout is a high-rep grip, shoulder, and metabolic endurance test. Managing grip, controlling breathing, and breaking up reps strategically are the key to success.

Primary Focus Areas

Grip endurance (T2B + barbell cycling)

Breathing control (Burpees + Echo Bike)

Sustainable barbell cycling (Snatch & Push Press)

Pacing to avoid early burnout

The big focus will be managing the grip fatigue early on here as we move from the Toe to Bar and then into the Power Snatch. Towards the later half of this workout, our Quad stamina will be the real limiter as we move through the final Bar Facing Burpees and Push Press after the Power Snatch and Echo Bike.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

60 V-Ups

20 Burpees over Dumbbell

60/45 Calorie Echo Bike

20 Burpees over Dumbbell

60 Alternating Dumbbell Snatch

20 Burpees over Dumbbell

60 Dumbbell Push Press

Snatch: 50/35lb, 22.5/15kg

Push Press: 2x 35/25lb, 15/12kg

Accessory Work (No Measure)

Part A)

4 Sets: For Quality

6-8 Box Piked Handstand Push-Ups

Part B)

4 Sets: For Quality

15-20 Banded Face Pulls

12/12 Side Lying Dumbbell External Rotations

Recovery (Checkmark)

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

Foam Roll Hamstrings and Lower Back

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (5-7 minutes)

1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)

–

3 Rounds:

10 Air Squats

5/5 Single-Leg Glute Bridges

5/5 Lateral Lunges

15 Jump Rope (Single Unders or Penguin Taps)

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility & Activation (5-7 Minutes)

:30 W all Sit with Medball Squeeze

:30/:30 Goblet Squat Ankle Mobility

:30/:30 Banded Hip Opener

:30 Kettlebell Dead-Bugs

Hip Explosive Activation:

2 Sets: For Quality

5 Broad Jumps

5 Tempo Back Squats 31×1

Back Squat (Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+

% is Based on 1RM Back Squat)

Extra Instructions:

We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.

The Cougar in the Car (AMRAP – Rounds and Reps)

“The Cougar in the Car”

8:00 AMRAP

2-4-6-8-10-12…

Medball Cleans

10-20-30-40-50-60….

Double Unders

Medball: 20/14lb, 9/6kg

Goals / Stimulus / Objectives

Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders

Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7

Secondary Objective: Unbroken Sets on Double Unders

Stimulus: Leg Stamina / Short Burner

RPE: 7/10
Workout Strategy Notes:

We should be looking to maintain a fast pace from the beginning here, working to maintain our breath and stay composed through the medball cleans and double unders. Efficiency in movement on the medball clean and proficiency with our double unders is the focus of the day. Work to stay moving for the entire 8 min, limiting any excess rest.

Travel/Hotel/Limited Equipment (No Measure)

8:00 AMRAP

2-4-6-8-10-12…

Dual Dumbbell Squat Cleans

10-20-30-40-50-60….

Double Unders

Dumbbells: 2×25/15lb 12/7kg

Accessory Work (No Measure)

3-4 Sets: For Quality

15/15 Terminal Banded Knee Extensions

:30 Weighted Wall Sit

:15/:15 Single Leg Sorenson Hold

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 + Specific Prep (8-10min)

2:00 Cardio Choice

—

3 Sets: For Quality

12 Glute Bridge Banded Pull-Aparts

5/5 Kettlebell Halos

5/5 Kettlebell Windmill

8 Tuck-Ups + 8 Alternating V-Ups

:15 Nose to Wall Handstand Hold

–

Then take 3-5 min to load bars.

Shoulder Press (Shoulder Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%)

Extra Instructions:

We are going to take a classic approach today to the strict press sets with each set being completed on the 2:00 mark with the focus of hitting quality reps, having a good amount of rest and then increasing loads down to the single on each series of 5-3-1. You should feel like you get substantial rest here in order to tackle these loads.

Crepes Are Just Thin Pancakes (Weight)

“Crepes Are Just Thin Pancakes”

16:00 EMOM

minute 1: 10-15 Dumbbell Bench Press

minute 2: 15-20 V-Ups

minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry

minute 4: 3-5 Wall Walks

Dumbbells: MRx 2 x 35/25lb, 15/12kg, Rx 2 x 50/35lb, 22.5/15kg

Kettlebells: MRx 2 x 44/26lb, 20/12kg, Rx 2 x 53/35lb, 24/16kg

Goals / Stimulus / Objectives

Goal: Complete each movement in under 50 seconds.

Time Domain: 40-50 sec for exercise.

Primary Objective: Unbroken Reps across all movements.

Secondary Objective: Maintain the upper range of each movement rep scheme.

Stimulus: Muscular Endurance + Strength Builder

RPE : 6/10
Workout Strategy Notes:

This EMOM is a combination of upper-body pushing strength, core endurance, stability, and gymnastics control. The key is choosing reps that allow consistent quality without hitting failure early.

Dumbbell Bench Press (10-15 reps)

Choose a rep scheme that stays 1-2 reps from failure (e.g., 12-13 reps instead of maxing at 15).

Control the negative (lowering) to reduce unnecessary fatigue.

Engage the core to avoid arching the lower back.

Rest 5-10 seconds before time expires to prepare for V-Ups.

V-Ups (15-20 reps)

Maintain a steady rhythm—don’t rush reps early.

Engage the lower abs first, not just hip flexors.

Modification: Tuck-ups (if needed) to maintain movement quality.

Rest 5-10 seconds before the next minute.

Strategy (No Measure)

Kettlebell Mixed Rack + Overhead Carry

Switch arms at halfway (15m/50ft each side)

One arm in the front rack, one in the overhead

3-5 Wall Walks

Break reps as needed (e.g., 3-2 if doing 5 total).

Pace the ascent & descent—don’t rush to avoid excessive fatigue.

Breathe at the top of each rep for control.

Modify if needed: Reduce to 2-3 reps or substitute with a plank walk-up.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed. Can use Dumbbells for all movements if needed here.

Accessory Work (No Measure)

3 Sets: For Quality

1:00 Weighted Forearm Plank

:30 Hollow Hold

:20/:20 Star Plank

Recovery (Checkmark)

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

8:00 minutes, For Quality

12/9 Calorie Row

8/8 Curtsey Lunges

6/6 Kettlebell Chainsaw Row

8 Russian Kettlebell Swings

8 Goblet Cossack Squats

–

Specific Prep (2-3 minutes)

2 Sets: For Quality

6 Barbell Upright Rows

6 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

6 Front Squats

Shake n’ Bake (Time)

“Shake n’ Bake”

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

30 Pull-Ups

Load: MRx 95/65lb, 43/30kg, Rx 155/105lb, 70/48kg

Goals / Stimulus / Objectives

Goal Time Domain: 15-18 minutes

Time Cap: 22 minutes

Primary Objective: We are looking to complete each round in sub 5-6 minutes.

Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.

Stimulus: Full Body Muscular Endurance Triplet

RPE: 8/10

– This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
Workout Strategy Notes:

This workout is a grip-heavy, leg-taxing, and lung-burning test of endurance and muscular stamina. The combination of rowing, squatting, and high-rep gymnastics demands strategic pacing and smart movement transitions to avoid early burnout.

30/24 Calorie Row

Pacing: Moderate intensity (~80% effort). Aim for:

Men: ~1,100-1,400 cal/hr (1:45-1:55/500m)

Women: ~900-1,200 cal/hr (1:55-2:10/500m)

Stroke Rate: Keep it 24-28 SPM—powerful strokes, not frantic ones.

Grip Tip: Relax your hands on the handle to save forearm endurance for pull-ups.

Strategy (No Measure)

15 Front Squats (155/105 lb, 70/48 kg)

Barbell Strategy :

Advanced: Go unbroken each round if possible.

Intermediate: Consider 8-7 or 9-6 to manage fatigue.

🤸 30 Pull-Ups

Set Management :

Advanced: 15-10-5 of 18-12

Intermediate: 10-10-5-5 or 6-6-6-6-6

Beginner: Jumping pull-ups / banded pull-ups / Ring Rows

Travel/Hotel/Limited Equipment (No Measure)

For Time:

3 Rounds

400m Run

15 Dual Dumbbell Front Squats

20 Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Bodybuilding Finisher

10:00 AMRAP

16 Dual KB Gorilla Rows

10/10 Suitcase Reverse Lunge

10-12 Dual Dumbbell Zottman Curls

Recovery (Checkmark)

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

400m Run

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

–

2 Sets: For Quality

10 Ice Skater Hops

10/10 Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs

Barbell Prep (No Measure)

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

*Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70% performing Complex

Slow Pull Power Clean

Push Jerk

Power Clean

Push Jerk

Clean and Jerk (Weightlifting
Take 10 minutes to Establish
3RM Power Clean and Push Jerk)

Extra Instructions / Points of Performance

This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your Clean and Jerk

We can look to modify this complex for newer athletes to 3 Hang Power Cleans and Push Jerks

Piss Excellence (Time)

“Piss Excellence”

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: 24/20in

Barbell: MRx 135/95lb, 61/43kg, Rx 185/125lb, 84/57kg

Overview / Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 18:00

Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)

Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Accessory Work (No Measure)

10:00 EMOM

minute 1: 15 Weighted GHD Hip Extensions

minute 2: 6/6 Split Squats

Recovery (Checkmark)

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Foam Roll Calves and Quads

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

9 Power Clean and Push Jerks

Box: 24/20in

Dumbbells : 2×50/35lb, 22.5/15kg