CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
400m Group Run

200m Run

6 Push Jerks

4 Burpee Box Jump Overs

Ghost (Time)

“Ghost”

5 Rounds for Time, with a Partner

400m Run

30 Shoulder to Overhead

20 Burpee Box Jump Overs

Barbell: MRx 95/65, Rx 135/95

Box Height: 24/20

Run together, split the rest of the work

Goals / Stimulus / Objectives

Time Domain: 22:00-30:00

Time Cap: 30:00

Stimulus: Partner Workout / Capacity and Leg Stamina

RPE: 8/10

Primary Objective: Complete each round in under 6:00

Secondary Objective: Maintain consistent sets between partners round to round on this workout.

This workout will challenge leg stamina as we have a hard charging run along with 2 hip extension dominant movements for the day. The primary goals of the day will be on consistent pacing and picking sets and reps that you and your partner can maintain to limit total rest here during the workout.

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds for Time

400m Run

15 Dumbbell Push Press

10 Burpee Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

5 Sets, For Quality

50ft (15m) Dual Kettlebell Overhead Carry

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

Rest as needed b/t exercises

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
400m Group Run

200m Run

6 Push Jerks

4 Burpee Box Jump Overs

Ghost (Time)

“Ghost”

5 Rounds for Time, with a Partner

400m Run

30 Shoulder to Overhead

20 Burpee Box Jump Overs

Barbell: MRx 95/65, Rx 135/95

Box Height: 24/20

Run together, split the rest of the work

Goals / Stimulus / Objectives

Time Domain: 22:00-30:00

Time Cap: 30:00

Stimulus: Partner Workout / Capacity and Leg Stamina

RPE: 8/10

Primary Objective: Complete each round in under 6:00

Secondary Objective: Maintain consistent sets between partners round to round on this workout.

This workout will challenge leg stamina as we have a hard charging run along with 2 hip extension dominant movements for the day. The primary goals of the day will be on consistent pacing and picking sets and reps that you and your partner can maintain to limit total rest here during the workout.

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds for Time

400m Run

15 Dumbbell Push Press

10 Burpee Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

5 Sets, For Quality

50ft (15m) Dual Kettlebell Overhead Carry

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

Rest as needed b/t exercises

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)

3 Snatch High Pull

3 Muscle Snatch

3 Overhead Squat

3 Squat Snatch

Snatch (Squat Snatch
Every 2:00 x 5 Sets
@ 70%+
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-

% is Based on 1RM Squat Snatch

Record Each Working Weight)

Diddy Kong (AMRAP – Reps)

“Diddy Kong”

For Time:

10:00 AMRAP

12 Alt. Dumbbell Snatch

2-4-6-8-10… Strict Pull-Ups

Dumbbell: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Score = Total Reps

Goal: 90+ Reps

Scoring = Through 10 Pull-Ups = 90 Total Reps

Primary Objective: Manage strict pull-up volume by choosing appropriate scaling or a set strategy to minimize time spent resting.

Secondary Objective: Keep DB snatches smooth and efficient with minimal breaks, maximizing continuous work output.

Stimulus: Muscular Endurance and Strict Strength

RPE: ~7-8/10

This workout should feel tough but maintainable. You’re working at a pace that challenges your strength and conditioning without pushing you to complete failure. The short duration encourages consistent movement, but avoid redlining early—strict pull-ups will grow in difficulty quickly.

Overview & Stimulus:

“Diddy Kong” is a short, ascending ladder AMRAP that challenges upper-body pulling strength and muscular endurance under a tight time cap. The combination of a constant set of DB snatches and steadily increasing strict pull-up reps will test your ability to maintain quality reps as fatigue sets in. Expect your heart rate to stay elevated and your shoulders, lats, and grip to be the primary limiting factors. The DB snatches provide a dynamic hip-driven movement, while the strict pull-ups become progressively more demanding on the upper body.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets

8/8 Banded Paloff w/ Rotation

5 x 6 Lateral Hops Over PVC + 1 Box Jump

Use a challenging height for the box jump complex.

Lateral Hops over PVC at low box

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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)

3 Snatch High Pull

3 Muscle Snatch

3 Overhead Squat

3 Squat Snatch

Snatch (Squat Snatch
Every 2:00 x 5 Sets
@ 70%+
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-

% is Based on 1RM Squat Snatch

Record Each Working Weight)

Diddy Kong (AMRAP – Reps)

“Diddy Kong”

For Time:

10:00 AMRAP

12 Alt. Dumbbell Snatch

2-4-6-8-10… Strict Pull-Ups

Dumbbell: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Score = Total Reps

Goal: 90+ Reps

Scoring = Through 10 Pull-Ups = 90 Total Reps

Primary Objective: Manage strict pull-up volume by choosing appropriate scaling or a set strategy to minimize time spent resting.

Secondary Objective: Keep DB snatches smooth and efficient with minimal breaks, maximizing continuous work output.

Stimulus: Muscular Endurance and Strict Strength

RPE: ~7-8/10

This workout should feel tough but maintainable. You’re working at a pace that challenges your strength and conditioning without pushing you to complete failure. The short duration encourages consistent movement, but avoid redlining early—strict pull-ups will grow in difficulty quickly.

Overview & Stimulus:

“Diddy Kong” is a short, ascending ladder AMRAP that challenges upper-body pulling strength and muscular endurance under a tight time cap. The combination of a constant set of DB snatches and steadily increasing strict pull-up reps will test your ability to maintain quality reps as fatigue sets in. Expect your heart rate to stay elevated and your shoulders, lats, and grip to be the primary limiting factors. The DB snatches provide a dynamic hip-driven movement, while the strict pull-ups become progressively more demanding on the upper body.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets

8/8 Banded Paloff w/ Rotation

5 x 6 Lateral Hops Over PVC + 1 Box Jump

Use a challenging height for the box jump complex.

Lateral Hops over PVC at low box

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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)

3 Snatch High Pull

3 Muscle Snatch

3 Overhead Squat

3 Squat Snatch

Snatch (Squat Snatch
Every 2:00 x 5 Sets
@ 70%+
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-

% is Based on 1RM Squat Snatch

Record Each Working Weight)

Diddy Kong (AMRAP – Reps)

“Diddy Kong”

For Time:

10:00 AMRAP

12 Alt. Dumbbell Snatch

2-4-6-8-10… Strict Pull-Ups

Dumbbell: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Score = Total Reps

Goal: 90+ Reps

Scoring = Through 10 Pull-Ups = 90 Total Reps

Primary Objective: Manage strict pull-up volume by choosing appropriate scaling or a set strategy to minimize time spent resting.

Secondary Objective: Keep DB snatches smooth and efficient with minimal breaks, maximizing continuous work output.

Stimulus: Muscular Endurance and Strict Strength

RPE: ~7-8/10

This workout should feel tough but maintainable. You’re working at a pace that challenges your strength and conditioning without pushing you to complete failure. The short duration encourages consistent movement, but avoid redlining early—strict pull-ups will grow in difficulty quickly.

Overview & Stimulus:

“Diddy Kong” is a short, ascending ladder AMRAP that challenges upper-body pulling strength and muscular endurance under a tight time cap. The combination of a constant set of DB snatches and steadily increasing strict pull-up reps will test your ability to maintain quality reps as fatigue sets in. Expect your heart rate to stay elevated and your shoulders, lats, and grip to be the primary limiting factors. The DB snatches provide a dynamic hip-driven movement, while the strict pull-ups become progressively more demanding on the upper body.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets

8/8 Banded Paloff w/ Rotation

5 x 6 Lateral Hops Over PVC + 1 Box Jump

Use a challenging height for the box jump complex.

Lateral Hops over PVC at low box

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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)

3 Snatch High Pull

3 Muscle Snatch

3 Overhead Squat

3 Squat Snatch

Snatch (Squat Snatch
Every 2:00 x 5 Sets
@ 70%+
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-

% is Based on 1RM Squat Snatch

Record Each Working Weight)

Diddy Kong (AMRAP – Reps)

“Diddy Kong”

For Time:

10:00 AMRAP

12 Alt. Dumbbell Snatch

2-4-6-8-10… Strict Pull-Ups

Dumbbell: MRx 35/25, Rx 50/35

Goals / Stimulus / Objectives

Score = Total Reps

Goal: 90+ Reps

Scoring = Through 10 Pull-Ups = 90 Total Reps

Primary Objective: Manage strict pull-up volume by choosing appropriate scaling or a set strategy to minimize time spent resting.

Secondary Objective: Keep DB snatches smooth and efficient with minimal breaks, maximizing continuous work output.

Stimulus: Muscular Endurance and Strict Strength

RPE: ~7-8/10

This workout should feel tough but maintainable. You’re working at a pace that challenges your strength and conditioning without pushing you to complete failure. The short duration encourages consistent movement, but avoid redlining early—strict pull-ups will grow in difficulty quickly.

Overview & Stimulus:

“Diddy Kong” is a short, ascending ladder AMRAP that challenges upper-body pulling strength and muscular endurance under a tight time cap. The combination of a constant set of DB snatches and steadily increasing strict pull-up reps will test your ability to maintain quality reps as fatigue sets in. Expect your heart rate to stay elevated and your shoulders, lats, and grip to be the primary limiting factors. The DB snatches provide a dynamic hip-driven movement, while the strict pull-ups become progressively more demanding on the upper body.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Sets

8/8 Banded Paloff w/ Rotation

5 x 6 Lateral Hops Over PVC + 1 Box Jump

Use a challenging height for the box jump complex.

Lateral Hops over PVC at low box

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