CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Bench Press (Lunge & Bench
For Load:
5 Sets
10 Front Rack Walking Lunges
6 Dumbbell Bench Press
-rest 2:00 b/t supersets-

Perform the Bench Press at RPE 8 loading, leaving 2-3 reps in the tank at the end of each set. )

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

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 Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Bench Press (Lunge & Bench
For Load:
5 Sets
10 Front Rack Walking Lunges
6 Dumbbell Bench Press
-rest 2:00 b/t supersets-

Perform the Bench Press at RPE 8 loading, leaving 2-3 reps in the tank at the end of each set. )

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

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 Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Bench Press (Lunge & Bench
For Load:
5 Sets
10 Front Rack Walking Lunges
6 Dumbbell Bench Press
-rest 2:00 b/t supersets-

Perform the Bench Press at RPE 8 loading, leaving 2-3 reps in the tank at the end of each set. )

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

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 Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Bench Press (Lunge & Bench
For Load:
5 Sets
10 Front Rack Walking Lunges
6 Dumbbell Bench Press
-rest 2:00 b/t supersets-

Perform the Bench Press at RPE 8 loading, leaving 2-3 reps in the tank at the end of each set. )

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

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 Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Bench Press (Lunge & Bench
For Load:
5 Sets
10 Front Rack Walking Lunges
6 Dumbbell Bench Press
-rest 2:00 b/t supersets-

Perform the Bench Press at RPE 8 loading, leaving 2-3 reps in the tank at the end of each set. )

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

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 Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up

10:00 minutes, For Quality

10/10 Line Hops (Forward and Back / Lateral)

10 Bend and Bows

6/6 Single Arm Upright Rows

6/6 Single Arm Strict Press

4 No Jump Burpees

:30/:30 second Samson Stretch

Clean (Squat Clean
For Load:
10 Sets @ 80-90%
2 Clean Pulls, Touch & Go
-rest :15-
1 Squat Clean
-rest 1:30 b/t sets-

% is Based on 1RM Clean)

PRVN Community Throwdown Workout #1 (Time)

PRVN Community Throwdown Workout #1:

For time:

10 Rounds of:

32 Double-Unders

8 Alternating Single-Arm Devil’s Press

Dumbbell: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Time Domain: 8:00-13:00

Time Cap: 15:00

Score = Time

Stimulus:

A moderate-duration conditioning piece that tests coordination, shoulder endurance, and work capacity. The high-rep double-unders demand efficient rope management, while the single-arm devil’s presses challenge stability, core strength, and full-body power.

RPE: ~8/10 – Athletes should be working hard, pushing the pace, but still maintaining quality reps. Breathing should be heavy, but not completely maxed out.

Primary Objective: Maintain consistent sets of double-unders to minimize time spent on rest or missed reps.

Secondary Objective: Keep a smooth, steady cadence on devil’s presses—transitioning quickly between arms without pausing or losing core tension.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

Every 2:30 x 4 Sets

5 Strict Ring Dips*

10 Barbell Z-Press , light

15 second Weighted Hollow Hold

If you can add load to the Ring Dips, please do so.

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