CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2-3 Sets, For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps (Heels on Wall)

5 Hollow to Arch Rolls

10 Walking Lunges

10 Alternating Cossack Squats

:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang

Travel/Hotel/Limited Equipment (No Measure)

For Time

4 Rounds

20 V-Ups

10 Strict Handstand Push-Ups

25/25 ft (7.5/7.5m) Single-Arm Overhead Walking Lunge

Dumbbell or Kettlebell: Load of Choice

Accessory Work (No Measure)

4 Sets, For Quality

10-12 Dumbbell Bench Press

10-12 Goblet Cyclist Squats

:30/:30 second Paloff Press Hold

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 Evergreen – CrossFit

Warm-Up (No Measure)

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

3 Sets, For Quality

1:00 Echo Bike

1 Wall Walk + 10 second Nose to Wall Hold

5 No Jump Burpees

10 Alternating Box Step-Ups

5 Dumbbell Power Cleans @ Warm-Up Load

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Primer:

2 Sets

3 Hang Muscle Clean

3 Tall Power Clean

3 Hang Power Clean

– Add Loads –

3 Sets, Building Loads to Starting Weights

2 Touch N’ Go Power Cleans

Power Clean (Every 2:30 x 4 Sets
Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.
– Rest 10-15 seconds between each double -)

Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.

Record each working weight.

Primary Objective: Develop consistent, explosive technique at moderate-to-heavy loads.

Secondary Objective: Build confidence handling touch-and-go reps under slight fatigue. (Battery Work)

Edgedancer (Calories)

“Edgedancer”

For Calories:

2 Sets

6:00 AMRAP

3 Rounds

2 Wall Walk

4 Burpee Box Jump Overs 24/20”

6 Dual Dumbbell Power Clean

-Into-

-Max Calorie Echo Bike in Remaining Time

-2:00 rest-

Dumbbells: MRx 2×35/25, Rx 2×50/35

Big Class:

Start on a 2:00 Delay

Goals / Stimulus / Objectives

Goal: 20/14+ Cals / Minute

Primary Objective: Push a steady pace through the gymnastic and Dumbbell Power Cleans to maximize time on the Echo Bike. *45 seconds minimum on the bike, goal 60-75 seconds

Secondary Objective: Improve efficiency in transitions to accumulate more calories, focusing on smooth, controlled, and unbroken sets.

Stimulus: Moderate-to-high intensity, blending gymnastics and light-to-moderate external load, followed by a lung-burning sprint on the Echo Bike.

RPE: ~8/10 – High effort, especially toward the end of each 6:00 interval as you push for max calories.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

2 Sets

6:00 AMRAP

3 Rounds

2 Wall Walk

4 Burpee Bench Jump Overs

6 Dual Dumbbell Power Clean

-Into-

-Max Effort Machine or Shuttle Run in Remaining Time

-2:00 rest-

Dumbbells: 2×50/35lbs (22.5/15kg)

Accessory Work (No Measure)

For Quality:

5 Sets

:40 Rotational Medball Slams

5/5 Skater Jumps , Rebound

Perform the medball slams alternating side, for quality and effort each time. For the skater jumps you will absorb the landing for each jump, and rebound right into the next one.

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 Warm-Up

3 Sets, For Quality

1:00 Echo Bike

1 Wall Walk + 10 second Nose to Wall Hold

5 No Jump Burpees

10 Alternating Box Step-Ups

5 Dumbbell Power Cleans @ Warm-Up Load

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Primer:

2 Sets

3 Hang Muscle Clean

3 Tall Power Clean

3 Hang Power Clean

– Add Loads –

3 Sets, Building Loads to Starting Weights

2 Touch N’ Go Power Cleans

Power Clean (Every 2:30 x 4 Sets
Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.
– Rest 10-15 seconds between each double -)

Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.

Record each working weight.

Primary Objective: Develop consistent, explosive technique at moderate-to-heavy loads.

Secondary Objective: Build confidence handling touch-and-go reps under slight fatigue. (Battery Work)

Edgedancer (Calories)

“Edgedancer”

For Calories:

2 Sets

6:00 AMRAP

3 Rounds

2 Wall Walk

4 Burpee Box Jump Overs 24/20”

6 Dual Dumbbell Power Clean

-Into-

-Max Calorie Echo Bike in Remaining Time

-2:00 rest-

Dumbbells: MRx 2×35/25, Rx 2×50/35

Big Class:

Start on a 2:00 Delay

Goals / Stimulus / Objectives

Goal: 20/14+ Cals / Minute

Primary Objective: Push a steady pace through the gymnastic and Dumbbell Power Cleans to maximize time on the Echo Bike. *45 seconds minimum on the bike, goal 60-75 seconds

Secondary Objective: Improve efficiency in transitions to accumulate more calories, focusing on smooth, controlled, and unbroken sets.

Stimulus: Moderate-to-high intensity, blending gymnastics and light-to-moderate external load, followed by a lung-burning sprint on the Echo Bike.

RPE: ~8/10 – High effort, especially toward the end of each 6:00 interval as you push for max calories.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

2 Sets

6:00 AMRAP

3 Rounds

2 Wall Walk

4 Burpee Bench Jump Overs

6 Dual Dumbbell Power Clean

-Into-

-Max Effort Machine or Shuttle Run in Remaining Time

-2:00 rest-

Dumbbells: 2×50/35lbs (22.5/15kg)

Accessory Work (No Measure)

For Quality:

5 Sets

:40 Rotational Medball Slams

5/5 Skater Jumps , Rebound

Perform the medball slams alternating side, for quality and effort each time. For the skater jumps you will absorb the landing for each jump, and rebound right into the next one.

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 Warm-Up

3 Sets, For Quality

1:00 Echo Bike

1 Wall Walk + 10 second Nose to Wall Hold

5 No Jump Burpees

10 Alternating Box Step-Ups

5 Dumbbell Power Cleans @ Warm-Up Load

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Primer:

2 Sets

3 Hang Muscle Clean

3 Tall Power Clean

3 Hang Power Clean

– Add Loads –

3 Sets, Building Loads to Starting Weights

2 Touch N’ Go Power Cleans

Power Clean (Every 2:30 x 4 Sets
Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.
– Rest 10-15 seconds between each double -)

Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.

Record each working weight.

Primary Objective: Develop consistent, explosive technique at moderate-to-heavy loads.

Secondary Objective: Build confidence handling touch-and-go reps under slight fatigue. (Battery Work)

Edgedancer (Calories)

“Edgedancer”

For Calories:

2 Sets

6:00 AMRAP

3 Rounds

2 Wall Walk

4 Burpee Box Jump Overs 24/20”

6 Dual Dumbbell Power Clean

-Into-

-Max Calorie Echo Bike in Remaining Time

-2:00 rest-

Dumbbells: MRx 2×35/25, Rx 2×50/35

Big Class:

Start on a 2:00 Delay

Goals / Stimulus / Objectives

Goal: 20/14+ Cals / Minute

Primary Objective: Push a steady pace through the gymnastic and Dumbbell Power Cleans to maximize time on the Echo Bike. *45 seconds minimum on the bike, goal 60-75 seconds

Secondary Objective: Improve efficiency in transitions to accumulate more calories, focusing on smooth, controlled, and unbroken sets.

Stimulus: Moderate-to-high intensity, blending gymnastics and light-to-moderate external load, followed by a lung-burning sprint on the Echo Bike.

RPE: ~8/10 – High effort, especially toward the end of each 6:00 interval as you push for max calories.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

2 Sets

6:00 AMRAP

3 Rounds

2 Wall Walk

4 Burpee Bench Jump Overs

6 Dual Dumbbell Power Clean

-Into-

-Max Effort Machine or Shuttle Run in Remaining Time

-2:00 rest-

Dumbbells: 2×50/35lbs (22.5/15kg)

Accessory Work (No Measure)

For Quality:

5 Sets

:40 Rotational Medball Slams

5/5 Skater Jumps , Rebound

Perform the medball slams alternating side, for quality and effort each time. For the skater jumps you will absorb the landing for each jump, and rebound right into the next one.

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
2:00 Cardio Choice

—

8:00 minutes: For Quality

5 Up Downs (No Push-Up, No Jump Burpee)

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

:30 seconds Jump Rope Practice

10 Scapular Pull-Ups

3-5 Strict Pull-Ups or Jumping Pull-Ups

–

Then Build towards working weights on the barbell

Back Squat (Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 60%
Set 2: 10 @ 65%
Set 3: 8 @ 70%
Set 4: 8 @ 70%)

Skybreaker (Time)

“Skybreaker”

For Time:

5 Rounds

7 Burpee Pull-Ups

15 Front Squats

50 Double Unders

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain + Time Cap:

Time Domain: 12-15 Minutes

Time Cap: 17 Minutes

Stimulus: Leg Stamina / Classic CrossFit Triplet

RPE: 8/10 – Hard, pushing close to threshold, but sustainable across 5 rounds.

Primary Objective: Maintain consistent pacing across all rounds—avoid redlining too early.

Secondary Objective: Aim to perform front squats in 1-2 sets and minimize rest between transitions

Travel/Hotel/Limited Equipment (No Measure)

For Time:

5 Rounds

7 Burpee Pull-Ups

15 Goblet Squats

50 Single Unders

Load: Challenging, Unbroken

Accessory Work (No Measure)

For Quality:

4 Sets

:30 Plank, Heavy Weight

-:15 rest-

:30 Plank, Moderate Heavy Weighted

-:15 rest-

:30 /:30 Side Plank

-rest 1:00 b/t sets-

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 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

—

8:00 minutes: For Quality

5 Up Downs (No Push-Up, No Jump Burpee)

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

:30 seconds Jump Rope Practice

10 Scapular Pull-Ups

3-5 Strict Pull-Ups or Jumping Pull-Ups

–

Then Build towards working weights on the barbell

Back Squat (Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 60%
Set 2: 10 @ 65%
Set 3: 8 @ 70%
Set 4: 8 @ 70%)

Skybreaker (Time)

“Skybreaker”

For Time:

5 Rounds

7 Burpee Pull-Ups

15 Front Squats

50 Double Unders

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain + Time Cap:

Time Domain: 12-15 Minutes

Time Cap: 17 Minutes

Stimulus: Leg Stamina / Classic CrossFit Triplet

RPE: 8/10 – Hard, pushing close to threshold, but sustainable across 5 rounds.

Primary Objective: Maintain consistent pacing across all rounds—avoid redlining too early.

Secondary Objective: Aim to perform front squats in 1-2 sets and minimize rest between transitions

Travel/Hotel/Limited Equipment (No Measure)

For Time:

5 Rounds

7 Burpee Pull-Ups

15 Goblet Squats

50 Single Unders

Load: Challenging, Unbroken

Accessory Work (No Measure)

For Quality:

4 Sets

:30 Plank, Heavy Weight

-:15 rest-

:30 Plank, Moderate Heavy Weighted

-:15 rest-

:30 /:30 Side Plank

-rest 1:00 b/t sets-

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 Childs Pose