CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2:00 Cardio

–

2 Rounds for Quality

:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)

10 Deep Lunge Mountain Climbers

8 Ring Rows

6 Jumping Pull-Ups

Hang Squat Clean Mechanics:

– Focus on hip extension and pulling under the bar.

– Emphasize smooth transitions from rep to rep.

Build to workout weight with:

– 3-3-2 cycling practice

Primer (Checkmark)

To be completed at the instruction of the coach.
Workout Primer

Athletes complete 1 mini-round at moderate effort:

15 Double Unders

5 Hang Squat Cleans

4 Burpee Pull-Ups

Steamroller (Time)

“Steamroller”

For Time:

3 Sets

45 Double Unders

15 Hang Squat Cleans

12 Burpee Pull-Ups

36 Double Unders

12 Hang Squat Cleans

9 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: MRx 65/45lb, Rx 95/65lb

Score: Time, Including Rest

Goals / Stimulus / Objectives

Goal: 5:00-6:30 / Set

Time Cap: 25 minutes

Stimulus: Grip and Leg Stamina

RPE: 8/10

Primary Objective: Big Sets on Hang Squat Cleans

Secondary Objective: Burpee Pull-Up Tempo
Workout Strategy and Notes:

Double Unders:

Goal: Unbroken or 2 sets max (e.g., 30/15 or 20/25).

Relax grip and shoulders—save energy for barbell work.

Hang Squat Cleans:

Level 3: Unbroken on the 15s, 7-5 on the 12s.

Level 2: 8-7 15s, 6-6 on the 12s.

Level 1: Quick sets of 3-5s

Key Tip: Control the descent to minimize unnecessary fatigue.

Burpee Pull-Ups:

Maintain a stead y breathing rhythm and smooth movement.

Jump efficiently into the pull-up rather than muscling through it.

Stay calm and methodical—don’t waste energy on inefficient reps.

Travel/Hotel/Limited Equipment (No Measure)

For Time

18-14-10

Strict Pull-Ups

Dumbbell Push Press

Burpee Bench Jump Overs

Accessory Work (No Measure)

Optional Accessories

For Quality:

14:00 EMOM

Minute 1 – 5 Strict Pull-Ups

Minute 2 – 5 Strict Ring Dips

Add load/remove assistance from last week as able

Recovery (Checkmark)

Mobility

1:00/1:00 Banded Lat Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Tall Lunge Stretch and Hold

Foam rolling for quads and lats / upper back and shoulders

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up: (10-15 minutes)

2 Rounds: For Quality

200m Run (For bad weather 250M Row)

5 Walking Inchworm To Hollow Hold

15 Banded Good Mornings

:20/:20 second Side Plank

10 Hollow Hold

10 Scapular Pull-Ups

Deadlift Warm-up sets:

5 reps @ ~50%

3 reps @ ~60%

Focus on:

Bracing sequence before each lift

Controlling descent (no sloppy drops)

Consistent set-up between reps

Deadlift (Deadlift
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%

Rest as needed between 5-3-1 to complete within the 4:00 time frame )

Extra Instructions / Points of Performance

We are looking to complete 3 full sets of the sequence 5-3-1 within each 4 minute time frame. This will allow us to adjust loads as needed between the unbroken sets and build up to a moderate heavy single at the end of the 9 reps. This helps to build quality volume and control in the Deadlift.

Ready on the Spot (AMRAP – Reps)

“Ready on the Spot”

4 Sets

3:00 AMRAP

200m Run (Weather Sub 250M Row)

20 American Kettlebell Swing

– Max Toe to Bar

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

*Note: There is no rest periods between AMRAPs

Overview / Goals / Stimulus / Objectives

Goal: 10+ TTB Each Set

Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.

Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.

Stimulus: Grip Stamina and Midline Conditioning

RPE: 7.5/10

Workout Strategy Notes:

Run at a controlled pace (~:45-:55) to conserve energy for later rounds.

Unbroken or quick sets on KB swings —hinge efficiently, avoid excessive grip fatigue.

Toe-to-Bar approach:

Level 3: Sets of 8+

Level 2: Quick Sets of 3-5 Reps

Level 1: Hanging knee raises or V-ups for sets of 3-5 reps

Travel/Hotel/Limited Equipment (No Measure)

4 Sets

3:00 AMRAP

200m Run

20 Dual Dumbbell Hang Snatch

– Max V-Ups

Dumbbells: 2×35/25lb, 15/12kg

*Note: There is no rest periods between AMRAPs

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Rounds

30 Seconds – Single Leg Hip Thrusts , Right

-:15 rest-

30 Seconds – Single Leg Hip Thrusts, Left

-:15 rest-

45 Seconds – Foam Roller Hamstring Curls

-:45 rest-

Aim to perform all movements with a controlled 2-3 second negative. Load a dumbbell or sandbag on your lap for the hip thrusts.

Recovery (Checkmark)

Mobility

1:00/1:00 Couch Stretch

1:00 Seated Forward Fold

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Pigeon Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Team Warm-Up: Rowing Golf (6-8 minutes)

For Time

Row to 1000m

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

“Partner splits” (AMRAP – Rounds and Reps)

“Partner Splits”

30:00 AMRAP, with a Partner

alternate movements with your partner

30 bent over barbell rows 75/55

30 abmat sit ups

30 Calorie Row

30 push ups

Barbell: MRx & Rx 75/55lb

Goals / Stimulus / Objectives

Goal: 3+ Rounds

Strategy (No Measure)

Row (30/24 Calories)

Goal: Maintain consistent wattage with smooth, powerful strokes.

Partner Strategy: Switch every 10-15 calories for max efficiency.

Focus: Use legs first, save the grip for later rounds.

Bent over rows /Abmat sit ups & Push ups (30 reps 15/15)

Goal: Maintain consistent movement by keeping sets smaller

Partner Strategy: Switch every 5 – 10 reps for max efficiency.

Travel/Hotel/Limited Equipment (No Measure)

21:00 AMRAP

30 American Kettlebell Cleans

30 Kettlebell Taters

400m Run

30 Box Jump (Step Down) or Bench Jumps

Kettlebell: 53/35lb, 24/15kg

Box Height: 24/20in or a Bench

Accessory Work (No Measure)

5 Sets, For Quality

6/6 Front Foot Elevated Split Squats , Moderate

8/8 Banded Adductions

Keep a 2-3 second negative on the split squats, and maintain smooth control both directions on the banded adductions.

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

CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Scaled Masters 55+ (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Scaled Masters 55+ click here

CrossFit Games Open 25.3 Masters 55+ (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 125-lb (56-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 185-lb (83-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Masters 55+ click here

CrossFit Games Open 25.3 Foundations (Time)

For time:

5 bear crawls

50 strokes on the rower

5 bear crawls

25 deadlifts

5 bear crawls

25 cleans

5 bear crawls

25 snatches

5 bear crawls

50 strokes on the rower

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Foundations click here

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General /Specific Movement Prep (8-10 minutes)

400m Run

–

2 Sets: For Quality

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

6-8 Bar Kip Swings

10 second Tuck L-Hang

1 Wall Walk with 20 second Nose to Wall Hold

–

Spend 5 minutes on Toe to Bar Technique and Variations

The Walk of the Penguin (Time)

“The Walk of the Penguin”

5 Rounds for Time

400m Run (Bad Weather Sub = 500M Row)

20 Single Dumbbell Step-Overs

12 Toe to Bar

4 Wall Walks

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

Box Height: 24/20in

Goals / Stimulus / Objectives

Goal : 24-30 minutes

Time Cap: 32 minutes

Primary Objective: Consistent pacing round to round

Secondary Objective: Manage grip and core endurance for unbroken or strategic sets on Toes-to-Bar + Stay efficient on Wall Walks without redlining.

Stimulus: Moderate intensity with longer, steady-state effort and moments of skill-based movement.

RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.
Workout Strategy

Pacing Plan:

400m Run

Goal: Keep a steady aerobic pace (~70-75% effort).

Avoid a sprint mentality—this is a recovery piece before gymnastics.

Single Dumbbell Step-Overs (20 Reps)

Hold DB in a front-rack or suitcase position (switch sides each round).

Focus on keeping a tall torso to avoid excessive fatigue on the lower back.

Toes-to-Bar (12 Reps)

Goal: Unbroken or 6-6 / 4-4-4 to prevent burnout.

Fast kip rhythm—avoid excessive swinging.

Wall Walks (4 Reps)

Goal: Smooth & steady, no failed reps.

Pace these out—don’t rush into your next rep.

Focus on controlled breathing between movements.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Can use bench for step-overs

Accessory Work (No Measure)

5 Sets

:20 Copenhagen Plank, Right

-rest :20-

:20 Copenhagen Plank , Left

-rest :20-

:30 Hollow Hold

-rest :30 b/t sets-

Modify position on the copenhagen planks as needed to get the full working time frame in by putting your knee on the bench instead of your foot.

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled Masters 55+ (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 125-lb (56-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 185-lb (83-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled Masters 55+ click here

CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Masters 55+ (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Masters 55+ click here

CrossFit Games Open 25.3 Foundations (Time)

For time:

5 bear crawls

50 strokes on the rower

5 bear crawls

25 deadlifts

5 bear crawls

25 cleans

5 bear crawls

25 snatches

5 bear crawls

50 strokes on the rower

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Foundations click here

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

10:00 : For Quality

10/8 Calorie Echo Bike, Building Pace Each round

8 Slow Bootstrap Squats

6/6 Dumbbell Windmill

10 Ring V-Out s

8-10 Ring Push-Ups (Elevated and Progressively increasing depth)

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (5 minutes)

Take 5 minutes to go through bracing and benching technique, while building loads to working weights

Bench Press (Bench Press
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

Extra Instructions / Coaches Notes

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

Swole Batman (AMRAP – Reps)

“Swole Batman”

For Calories

15:00 EMOM

Minute 1 – Max Single Arm Devil’s Press

Minute 2 – Max Air Squats

Minute 3 – Max Calorie Echo Bike

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

Score = Sum Total Reps

Goals / Stimulus / Objectives

Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike.

Primary Objective: Sustain consistent effort across all 15 minutes.

Secondary Objective: Have your last round be the round with the most total reps achieved.

Stimulus:

Full-body muscular endurance & aerobic power.

Grip, shoulders, and legs under fatigue before max-effort bike sprints.

Steady-state strength endurance → sprint power output.

RPE (Rate of Perceived Exertion):

7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.
Workout Strategy Pacing Plan:

Minute 1 – Single-Arm Devil’s Press

Goal: 8-12 Reps

Control the burpee-to-swing transition to avoid excessive lower back fatigue.

Breathe intentionally—don’t spike HR too early.

Minute 2 – Air Squats

Goal: Keep moving fluidly but avoid unnecessary fatigue.

Pace at a rate of about 30 Squats for each minute

Focus on your breath and conserving enough energy to hit the bike effectively.

Minute 3 – Max Calorie Echo Bike

Goal: Controlled sprint—85-90% effort each round.

Drive through legs first, using arms as secondary movers.

Push the first 5-10 seconds and settle into a good strong pace before starting to chill a bit heading into the final 5-10 seconds before the next round.

Travel/Hotel/Limited Equipment (No Measure)

For Calories

15:00 EMOM

Minute 1 – Single Arm Devil’s Press

Minute 2 – Air Squats

Minute 3 – Max Distance Treadmill

Dumbbells: 50/35lbs (22.5/15kg)

Accessory Work (No Measure)

12:00 EMOM

Minute 1 – 7 Seated Good Mornings

Minute 2 – 7/7 Banded Clamshell

w/ 1s Hold at Top

Use a lighter weight for the seated good mornings that allows for a focus on control and range of motion.

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