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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep and Body Heat: (5-7 minutes)

400m Run

—

:30/:30 Samson Stretch

10/10 Quadruped Adductor Hip Rock

:30 Down Dog Calf Gas Pedals

:30/:30 Active Pigeon Stretch

Warm-Up (No Measure)

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

3 Sets: Building Towards Workout

10m High Knees / 10m Butt Kicks / 10m Out and Back Accelerations

10 Air Squats / 10 Wall Balls / 10 Partner Wall Balls @ Working Loads

10 Kettlebell Deadlifts / 10 Russian Kettlebell Swings / 10 American Kettlebell Swings @ Working Loads

Sticky Gecko (Time)

“Sticky Gecko”

4 Rounds for Time, With a Partner

400m Medball Run (Weather Sub = .8K Bike with Medball overhead)

50 Partner Wall Balls

50 American Kettlebell Swings

Medball: 20/14lb, 9/6kg, 10/9ft

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

Goals / Stimulus / Objectives

Score = For Time

Goal Time Domain : 20-25 minutes

Cap : 28:00

Stimulus: Leg Stamina / Aerobic Capacity

RPE: 7.5/10

Primary Objective: Complete the Wall Balls unbroken

Secondary Objective: Complete the Kettlebell Swings in sets of 10 or greater
Workout Flow, Strategy and Coaching Notes:

400m Medball Run

One partner carries the medball at a time. Switch as needed to avoid excessive fatigue.

Aim for a consistent pace that allows for smooth transitions into the wall balls.

Communication is key—decide on switch points before you start.

50 Partner Wall Balls

Stand side by side and Shoot the Medball to the Target alternating reps for a combined 50 total repetitions.

Plan to go unbroken here as these style Wall Ball shots are easier than traditional as you have 1 rep to recover between each

50 American Kettlebell Swings

Plan to work into sets of 10-15 reps at a time switching as needed between partners until 50 total reps are completed.

Focus on hip extension with a neutral spine throughout the movement.

Travel/Hotel/Limited Equipment (No Measure)

4 Rounds for Time

400m Run

50 Air Squats

50 American Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg

Accessory Work (No Measure)

5 Sets: For Quality

50ft (15m) Sled Push, For Load

12/12 Banded Terminal Knee Extensions

Recovery (Checkmark)

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Body Heat (5 minutes)

2:00 Cardio Choice

—

:45 Elevated Prayer Stretch

:30/:30 Active Scorpion Stretch

:30/:30 Couch Stretch

General (4-6 minutes)

2 sets: For Quality

10 Alternating Box Step-Ups

8 Bradford Press with Lockout

6/6 Overhead Split Squats

6 Inchworm Push-Ups

Chickenrat (Time)

“Chickenrat”

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Push Jerk

Box Jump Overs

Barbell: MRx 95/65lb, Rx 135/95lb

Box Height : 24/20in

Part B) 10:00-20:00

Establish a 1RM Split Jerk (From the Rack)

Goals / Stimulus / Objectives

Time Domain for Conditioning: 5-7 minutes

Time Cap: 10 minutes

Score for Part A) Time

Score for Part B) Load

Stimulus: Open Prep / Classic Couplet and Weightlifting

RPE: 9/10

Primary Objective: Complete the Push Jerk + Box Jump Over Couplet in under 8 minutes

Secondary Objective: Reach or exceed 90% of your 1RM Split Jerk
Coaching Notes, Workout Flow and Strategy:

This workout is split into two parts:

Part A (0:00-10:00): A for-time workout combining Push Jerks and Box Jump Overs in an ascending ladder format.

Part B (10:00-20:00): A 1RM Split Jerk test, focusing on maximum overhead strength and technique.

This structure prioritizes barbell cycling, explosive power, and conditioning in Part A before transitioning into a heavy lift under fatigue in Part B.

Focus to move smoothly and stay unbroken on the Push Jerks, while moving with purpose and rhythm on the Box Jump Overs. We will then look to rest, unload barbells and start them in the rack at the 10:00 mark with your first weight on the bar. Plan to make big jumps at first and then take your time, making small jumps with bigger rests towards the end of the 10 minutes.

Split Jerk

Scoring for the WOD above.

Travel/Hotel/Limited Equipment (No Measure)

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Dual Dumbbell Push Press

Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Part B)

3 x 30 second Nose to Wall Handstand Holds

Rest as needed b/t sets

Accessory Work (No Measure)

4 Sets: For Quality

6-8 Dual Kettlebell Z-Press

10/10 Single Leg Rotational Medball Wall Toss

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 (8 minutes)

8:00 minutes: For Quality

20/20 Lateral Line Hops + Forward and Back Line Hops

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

10 Russian Kettlebell Swings

10 Hollow Rocks

10 Alternating V-Ups

Warm-Up (No Measure)

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

3 Sets: For Quality

30 seconds Jump Rope Practice

8 Scapular Pull-Ups

8 Bar Kip Swings

15 second Tuck L-Hang

10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load

Primer (Checkmark)

Primer (2 minutes)

25 Double Unders

5 Toe to Bar

4 Deadlifts

20 Double Unders

4 Toe to Bar

3 Deadlifts

Then.. Transition into the Workout

Hide and Seek (Time)

“Hide and Seek”

For Time

100 Double Unders

50 Toe to Bar

40 Deadlifts

100 Double Unders

30 Toe to Bar

20 Deadlifts

100 Double Unders

20 Toe to Bar

10 Deadlifts

Barbell Load: MRx 135/95lb, Rx 185/125lb

Goals / Stimulus / Objectives

Score = Time

Time Domain: 17-21 minutes

Time Cap: 22 minutes

Stimulus: Chipper / Grip Stamina

RPE: 9/10

This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.

Workout Strategy and Coaches Notes: Double Unders (100 Reps per Round)

Goal: Maintain a steady rhythm and control your breathing.

Break Strategy: Ideally unbroken or 2 quick sets (e.g., 60-40 or 50-50) if needed.

Focus: Stay relaxed, minimize shoulder tension, and control your jump cadence.
Toes-to-Bar (50-30-20 Reps)

Goal: Manage grip fatigue with strategic breaking.

Break Strategy:

Early Rounds (50/30 Reps): Consider 5-8 sets (e.g., 10-10-10-10-10 or 8-8-7-7)

Later Rounds (20 Reps): Push for larger sets if possible

Focus:

Maintain a strong kip with engaged lats.

Avoid early grip failure—use efficient cycling and quick breaks.

Strategy (No Measure)

Deadlifts (40-20-10 Reps, 185/125lb)

Goal: Controlled, consistent reps without excessive grip fatigue.

Break Strategy:

40 Reps: 4-5 sets (e.g., 10-10-8-6-6)

20 Reps: 2-3 sets (e.g., 10-6-4 or 8-7-5)

10 Reps: Unbroken if possible

Focus:

Maintain a neutral spine and engage hamstrings on the pull.

Use a smooth, controlled barbell descent to preserve grip and lower back.

Travel/Hotel/Limited Equipment (No Measure)

For Time

100 Double Unders

50 V-Ups

40 Dual Dumbbell Deadlifts

100 Double Unders

30 V-Ups

20 Dual Dumbbell Deadlifts

100 Double Unders

20 V-Ups

10 Dual Dumbbell Deadlifts

Dumbbells : 2 x 70/50lb, 32/22.5kg

Accessory Work (No Measure)

For Quality:

5 Sets

8/8 Banded Chop (High to Low)

8/8 Kettlebell Half Kneeling Chop and Lift (Low to High)

Accessory Work (No Measure)

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: (6-8 minutes)

2:00 Cardio Choice

—

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Barbell Warm-Up (No Measure)

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

With Empty Barbell

3 Hang Muscle Snatch

3 Snatch Grip Push-Press

3 Overhead Squat

3 Hang Power Snatch

3 Hang Squat Snatch

Add Loads so that the barbell is off the floor

2 Sets: With Light Loads

1 Pause Snatch (2 sec @ the Knee)

1 Slow Pull Snatch

1 Snatch

–

Build to Starting Weights

Snatch (Every 90 seconds x 10 Sets
1 Squat Snatch @ 70%+)

Extra Instructions / Coaches Notes

Consistency & Technique: Use this session to dial in positioning, speed, and bar path under moderate load.

Build as Needed: Start at 70% and gradually increase if movement quality remains sharp.

Efficient Receiving Position: Catch the bar with control, stabilize, and stand up with confidence.

Back Squat (Back Squat
Every 3:00 minutes x 3 Sets
3 Reps @ 85-90%)

Extra Instructions / Coaches Notes

Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).

Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.

Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.

Travel/Hotel/Limited Equipment (No Measure)

Part A)

Every 90 seconds x 10 Sets

6 Alternating Dumbbell Squat Snatch

Part B)

Every 3:00 x 4 Sets

8-10 Goblet Squats

Accessory Work (No Measure)

For Quality:

6:00 Tabata (:20 On/:10 Off)

-Single Leg Wall Sit

*Change legs each :20 window, so 6 sets per leg.

5 x 15 GHD Reverse Hypers (Medball Loaded)

Fight to keep each of the single leg Wall-Sit unbroken. Again, this is 6 sets of :20 per leg, alternating through the tabata.

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