CrossFit – Tue, Apr 29
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep: (6-8 min)
2 Sets: For Quality
:30 Jump Rope
10 Alternating Box Step-Ups
8-10 Elevated Push-Ups @ 21×1 Tempo
6/6 Kettlebell Windmills
20 Bear Plank Shoulder Taps
Primer (Checkmark)
To be completed at the instruction of the coach.
Specific Prep / Primer (8-10 minutes)
5 Burpees
5 Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
5 Push-Ups or Modification
3 Burpee Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
Bench Press (Take 15:00 to establish a 1RM Bench Press)
I’m Not Even Mad (Time)
“I’m Not Even Mad!”
For Time
2-4-6-8-10
Burpee Box Jump Overs
50 Double Unders
10/8 Push-Ups
Box Height: 24/20in
Coaching Notes, Strategy, and Goals
Goal Time Domain: 7-11 minutes
Time Cap: 12 minutes
Primary Objective: Complete the total workout in under 10 minutes
Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00
Stimulus: Upper Body Density / Interference
RPE: 7/10
Strategy and Movement Breakdown:
“I’m Not Even Mad!” is a high-intensity workout, time-based challenge that combines burpee box jump overs, double unders, and push-ups in an escalating ladder style structure of Burpee Box Jump overs while keeping consistent reps on the Double Unders and Push-Ups. The key to success in this workout is to maintain a steady pace while managing fatigue, especially as the repetitions increase. Start strong with the burpee box jump overs, ensuring you maintain good form to keep efficiency. Transition quickly between movements, particularly to the double unders and push-ups, to keep your heart rate elevated. Focus on efficient breathing throughout to help sustain your performance.
Burpee Box Jump Overs (2-4-6-8-10)
Begin in a standing position, drop into a burpee, and jump onto the box.
Ensure that you jump and land with two feet on the box and step-down off of the box into the next repetition.
Scaling: If necessary, perform step-ups instead of box jump overs or reduce the height of the box.
Double Unders (50 reps)
Focus on quick wrist rotation and maintaining a steady rhythm.
If you struggle with double unders, scale to single unders or perform a set number of double unders (e.g., 25).
Ensure you have enough space and a good rope for optimal performance.
Push-Ups (10/8 reps)
Keep your body in a straight line from head to heels; engage your core. We are a moving plank!
Lower your chest to the ground, maintaining elbow positioning close to your body.
Scaling: If needed, perform elevated push-ups as the primary modification for the day.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed. Can sub Burpee Bench Jump Overs for Box Jump Overs
Accessory Work (No Measure)
3 Sets: For Quality
:10-:15 Ring Support Hold
15-20 Banded Tricep Extensions
100ft (30m) Sled Push
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 – Mon, Apr 28
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 PVC Pipe Front Rack Stretch
:30 Extended Plank Reverse Bridge
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch
General Prep (5-7 minutes)
2 Sets: For Quality
9/7 Calorie Row
5 Romanian Deadlifts
5 Tall Muscle Clean
:20 Behind The Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Front Squats
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep (8-10 minutes)
1 Round with Empty Barbell
3 Position Muscle Clean
3 Position Hang Power Clean
2 Position Hang Squat Clean
– Add Loads –
Slow Pull Power Clean
Power Clean
Hang Squat Clean
– Add More Weight –
3-4 Sets Building towards 70%
Power Clean + Hang Squat Clean
Clean (Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean
Complete @ 70-80% of 1RM Clean)
Coaching Notes, Strategy, and Goals
The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.
Stimulus: Power and Speed Strength
RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.
Key focus areas:
Keeping the bar close and maintaining a quality front rack position in the catch.
Smooth off the floor and speed through the hips
Modifications:
Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.
If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.
Bend and Snap (Weight)
“Bend and Snap”
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: MRx 95/65lb, 43/30kg, Rx 135/95lb, 61/43kg
Coaching Notes, Strategy, and Goals
Goal: Complete each set in under 2:00 minutes
Cap: 2:30 / set
Primary Objective: Complete each set in under 2:00 minutes
Secondary Objective : Complete the barbell as 11 Deadlifts into an unbroken complex of 1 deadlift + 9 Hang Power Cleans + 6 Front Squats
Stimulus : Barbell Cycling / Lactate Endurance
RPE : 8/10
Strategy and Movement Breakdown:
For “Bend and Snap”, the key is to maintain a well-paced approach while focusing on form and transitions. Throughout the four sets, aim to keep your heart rate steady, allowing you to perform at a high level without burning out too quickly. Start strong on the calorie row, but save enough energy for the subsequent movements. Each transition should be smooth and deliberate, minimizing downtime. The goal is to find a rhythm that allows you to move through the barbell complex with consistency. As you progress through the sets, pay attention to your breathing and stay mentally focused to ensure you can sustain intensity throughout.
15/12 Calorie Row
Row at a fast but sustainable pace, targeting 85–90% effort.
Men: Aim for a pace of around 1150-1450 Cal/Hr; Women: 900-1050 Cal/Hr
Focus on strong, efficient strokes with a quick recovery to keep heart rate manageable.
12 Deadlifts
Engage your core, keep a straight back, and hinge at the hips.
Drive through your heels, keeping the bar close to your body.
Scaling: Reduce weight to ensure form is prioritized or possibly raise the ground to lift off blocks.
Strategy (No Measure)
9 Hang Power Cleans
Start from mid-thigh, explode upwards, and catch the bar in a front rack position.
Focus on a fluid motion, using legs and hips to drive the lift.
Scaling: Use lighter weights if necessary or move to Dumbbell Hang Power Cleans.
6 Front Squats
Keep the barbell in a good front rack position with the elbows in front of the barbell and the barbell high up on the collar bone.
Squat to parallel while maintaining a strong core and chest up.
Scaling: Reduce weight or perform air squats for proper technique.
Travel/Hotel/Limited Equipment (No Measure)
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats
Dumbbells: 2 x 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets: For Quality
8-10 Glute Ham Raises
:15-:20 GHD Supine Hold
100ft (30m) Reverse Sled Drag
Recovery (Checkmark)
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
CrossFit – Sat, Apr 26
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)
2:00 Row
:20/:20 Scorpion Stretch
:30 Puppy Dog Pose
:30 Saddle Pose
General Prep (6-8min)
2 Sets:
6 Inchworm Push-Ups
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
8 Russian Kettlebell Swings
6 American Kettlebell Swings
Kettlebell @ Warm-Up Loading
Virtues In Motion (AMRAP – Reps)
“Virtues in Motion”
20:00 AMRAP, With a Partner
12 Rounds (Total)
5 Strict Handstand Push-Ups
7/5 Strict Pull-Ups
9 American Kettlebell Swings
—
Max Calorie Row in the Remaining Time
Kettlebell: MRx 53/35lb, 24/16kg, Rx 70/53lb, 32/24kg
Complete the 12 rounds with a partner, alternating full rounds.
Coaching Notes, Strategy, and Goals
“Virtues in Motion” is a partner-based stamina and strength workout that combines gymnastics control, kettlebell stamina, and rowing for max calories. Partners alternate full rounds, creating a cycle of intense work followed by short recovery. Success depends on fast, consistent rounds and aggressive calorie accumulation once the 12 rounds are complete.
Goal: Complete 50/40+ calories on the rower after finishing the 12 rounds
Primary Objective: Complete each round between 1:10–1:30
Secondary Objective: Maintain 18/14+ calories per minute during the row
Stimulus: Strict gymnastics endurance, grip and shoulder stamina, aerobic power
RPE: 8/10
Focus: Efficient strict gymnastics sets, quick kettlebell cycling, strong pacing on the row
Key focus areas:
Stay tight and efficient on strict HSPUs and pull-ups to avoid burnout
Move quickly through the kettlebell swings without redlining
Transition onto the rower immediately after finishing the 12 rounds
Movement Breakdown & Strategy
5 Strict Handstand Push-Ups
Stay tight through the midline and control the descent to save the shoulders.
Advanced athletes: Complete 5 unbroken.
Intermediate athletes: Break into quick 3-2 if necessary.
Scaling options: Strict box pike push-ups or dumbbell strict presses to maintain the strength stimulus.
7/5 Strict Pull-Ups
Smooth, strict pulling with an emphasis on quality.
Advanced athletes: Aim for unbroken sets throughout.
Intermediate athletes: Break into 4-3 if needed.
Scaling options: Banded strict pull-ups or Jumping Pull-Ups
Strategy (No Measure)
9 American Kettlebell Swings (70/53 lb, 32/24 kg)
This should be a fast, unbroken set each round.
Use strong hip extension, not arm pulling, to drive the kettlebell overhead.
Maintain tight core engagement at the top of the swing to protect the lower back.
Max Calorie Row (Remaining Time)
After the 12 rounds are complete, get on the rower and push to accumulate as many calories as possible.
Target pace:
Men: 1,200–1,400+ cal/hr
Women: 900–1,200+ cal/hr
Focus on strong leg drive, fast but controlled pulls, and steady breathing.
Push hard, especially in the final 2 minutes—this is where the majority of calories are gained.
Travel/Hotel/Limited Equipment (No Measure)
15:00 AMRAP
6 Rounds
5 Strict Handstand Push-Ups
7/5 Strict Pull-Ups
9 American Kettlebell Swings or Dual Dumbbell Hang Snatch
—
Max Distance Treadmill Run
Dumbbells or Kettlebell Choice on loading
Accessory Work (No Measure)
4 Sets: For Quality
4-6 Weighted Dips
10/10 Single Arm Dumbbell Rows
10-12 Dual Dumbbell Zottman Curls
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 – Fri, Apr 25
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)
2:00 Row
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bugs
:30 Bird Dogs
General Prep (8-10min)
2 Sets: For Quality
:30 Jump Rope
5/5 Worlds Greatest Stretch
6 Compression Sit-Ups
:20 Hollow Hold
10 Deep Lunge Mountain Climbers
Barbell Prep (No Measure)
To be completed at the instruction of the coach.
Specific Barbell Prep + Get to Working Loads (5-7 minutes)
Back Squat
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
2 Reps @ 75%
Back Squat (10:00 EMOM
1 Rep @ 80%+
Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+)
10:00 EMOM
1 Rep @ 80%+
Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
Existential Burden (Time)
“Existential Burden”
15:00 EMOM
minute 1: 50 Double Unders
minute 2: 12 Up Downs
minute 3: 15 GHD Sit-Ups
minute 4: Max Forearm Plank
minute 5: Rest
Coaching Notes, Strategy, and Goals
“Existential Burden” is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.
Goal: Consistent completion of work across all four active minutes
Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension
RPE: 7.5–8.5/10
Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully
Key focus areas:
Control breathing through all movements to prevent early burnout
Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort
Stay mentally disciplined during the forearm plank hold
Movement Breakdown & Strategy
Minute 1: 50 Double Unders
Smooth, steady pace—not a sprint.
Relax the grip on the handles to save forearms for the plank hold later.
Focus on consistent breathing during jumps.
Break into 30-20 or 25-25 quickly if necessary to prevent trip-ups.
Scaling option: 60-75 Single Unders or reduce rep count to 35 Double Unders
Minute 2: 12 Up Downs
Treat these like quick, efficient burpees without the push-up or jump.
Move at a steady pace with no unnecessary pauses at the top.
Focus on maintaining a flat back during transitions to protect the lower back.
Should take roughly 30–40 seconds, leaving some breathing time before GHDs.
Strategy (No Measure)
Minute 3: 15 GHD Sit-Ups
Move steadily, with a focus on strong hip extension and midline engagement.
Breathe out at the top of the sit-up to maintain rhythm.
Adjust GHD depth range if needed to stay safe and avoid overextending.
Scale to 15 weighted Abmat sit-ups if needed for newer athletes.
Minute 4: Max Forearm Plank
This is the mental challenge of the workout.
Stay tight through the glutes, core, and quads—no sagging hips.
Breathe slowly through the nose and out the mouth to stay calm.
Goal is to hold the plank for the majority of the minute (~45+ seconds if possible).
Shake out arms and shoulders briefly before the next set begins if needed.
Travel/Hotel/Limited Equipment (No Measure)
15:00 EMOM
minute 1: 50 Double Unders
minute 2: 10 Up Downs
minute 3: 15 V-Ups
minute 4: – Max Forearm Plank
minute 5: Rest
Accessory Work (No Measure)
3-4 Sets, For Load
100ft (30m) Farmers Carry
100ft (30m) Sandbag Carry
100ft (30m) Sled Push
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 – Thu, Apr 24
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep (4-6 min)
2 Sets: For Quality
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Hang Power Snatch + 5 Overhead Squats
:15 Ring Support Hold
:15 Bottom of Ring Dip Hold
8 Muscle-Up Row Transitions
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Build Loads over 3-4 Sets
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
–
Then adjusting to starting weight on the power
Snatch (10:00 EMOM
1 Snatch @ 80%+)
Coaching Notes, Strategy, and Goals
% of 1RM Snatch,
*Snatch can be Power or Squat
Goal: Build to 90%+
Stimulus: Speed Strength and Power
RPE: 7/10
*Building to a heavy, but should not be overly taxing today
Key focus areas:
Speed through the middle, strong finish and fast turnover into the catch. Really reinforce pulling under the bar and pressing up as you receive the bar in the catch. Move with intention and a strong midline as you stand out of the overhead squat.
Modifications:
We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.
Power Snatch (This is here to put your score if you choose the Power Snatch variations of the strength today.)
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
MRx:
For Time:
12-9-7
Pull-Ups
Dips
Squat Snatch
Load: 95/65lb, 43/30kg
Strategy (No Measure)
Coaching Notes, Strategy, and Goals
“Amanda” is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.
Goal: 4–8 minutes
Time Cap 12 minutes
Stimulus : High-skill gymnastics and barbell cycling under fatigue
RPE: 9/10
Focus : Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue
Key focus areas:
Stay composed on the rings—misses are costly
Maintain snatch technique under pressure
Control breathing and transitions to avoid redline mistakes
Travel/Hotel/Limited Equipment (No Measure)
For Time:
12-9-7
Pull-Ups
Dips
Dual Dumbbell Ground to Overhead
Load: 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets: For Quality
10-12 Ring Rows*
:15 Ring Support Hold
15-20 Banded Face Pulls
*Feet Elevated if you can maintain good positions for 10-12 reps
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 – Wed, Apr 23
CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Bodyheat and Mobility: (4-6 min)
2:00 Cardio
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch
(5 sec Pause in Stretch)
:30/:30 Couch Stretch
General Prep: (5-7 min)
3 Sets
20 Plank Shoulder Taps
:30 sec Dead Bug Alternating Heel Taps
:30 sec Alternating Bird Dog
10 Romanian Deadlifts
10 Alternating Box Step-Ups
Specific Prep (No Measure)
To be completed at the instruction of the coach.
Specific Prep (5-7min)
3 High Hang Muscle Cleans
3 Hang Power Cleans
5 Push-Ups
5 Box Jumps
–
2-3 Sets, building to working loads
3 Power Cleans, Building to Working Loads
5 Push-Ups
5 Box Jumps
Deadlift (Deadlift
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)
Coaching Notes, Strategy, and Goals
% 1RM Deadlift
Stimulus: Absolute Strength
Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.
RPE: 9/10
*We are getting heavy today.
Key focus areas:
Quality Set-Up, Break Tension off the floor. Stay engaged through lats and push the ground away.
Modifications:
Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.
The Cave and Beyond (AMRAP – Rounds and Reps)
“The Cave and Beyond”
8:00 AMRAP
10 Power Cleans
15/10 Push-Ups
10 Box Jumps
Barbell: MRx 95/65lb, 43/30kg, Rx 135/95lb, 61/43kg
Box Height: 24/20in
Coaching Notes, Strategy, and Goals
“The Cave and Beyond” is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.
Goal: 3-5 rounds
Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue
RPE: 8.5/10
Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm
Key focus areas:
Move steadily through the barbell without redlining early
Manage push-up fatigue early to avoid failure in later rounds
Stay tight and explosive on box jumps, minimizing wasted movement
Movement Breakdown & Strategy
10 Power Cleans (135/95 lb, 61/43 kg)
Move with intention, not reckless speed.
Advanced athletes: 5-5 split
Intermediate athletes: Quick singles or fast doubles/triples with minimal rest
Focus on quick turnover and solid receiving position—no sloppy catches.
Breathe at the top of each rep, keeping heart rate manageable.
15/10 Push-Ups
Pacing matters to avoid early blow-up.
Break early (8-7, 5-5-5, or smaller sets) if needed to prevent reaching muscular failure.
Maintain tight midline and full range of motion—chest to floor and full extension at the top.
Shake out arms quickly between breaks to minimize time loss.
Strategy (No Measure)
10 Box Jumps (24/20 in)
Stay smooth and efficient.
Use a controlled jump up and quick step down.
Keep arms loose and relaxed; focus on breathing between jumps.
Land softly and immediately prepare for the next rep—minimize hesitation at the bottom.
Pacing & Recovery Tips
Barbell: Set a rhythm—if quick singles, ensure fast setup between pulls.
Push-Ups: Respect the volume—plan short breaks before reaching failure.
Box Jumps: Treat as active recovery—move at a steady pace without stopping.
Keep all transitions under 5 seconds to maintain strong pacing across the AMRAP.
Final 2-3 minutes: Increase tempo slightly if manageable.
Travel/Hotel/Limited Equipment (No Measure)
8:00 AMRAP
10 Dual Dumbbell Power Cleans
15/10 Push-Ups
15 Bench Jumps
Barbell: 50/35lb, 22.5/15kg
Bench Height: 18in
Accessory Work (No Measure)
3 Sets: For Quality
10 Barbell Glute Hip Thrust
15 Weighted GHD Hip Extensions
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
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