CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility (6-8 min)

400m Run

1:00 Row or Bike

5/5 World’s Greatest Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

1:00 Row or Bike

Workout Prep (No Measure)

To be performed at the instruction of the coach.
General and Specific Prep (5-7min)

Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.

–

Then perform one mini-primer

200m Run

9/7 Calorie Row

5 Burpee Box Jump Overs

9/7 Calorie Bike

Bad Luck and Trouble (Time)

“Bad Luck and Trouble”

3 Sets: For Time

400m Run

25/20 Calorie Row

15 Burpee Box Jump Overs

25/18 Calorie Echo

400m Run

Rest 3:00 b/t sets

Box: 24/20in

Coaching Notes, Strategy, and Goals

Goal: 9-11 minutes per set

Time Cap: 12 minutes per set

Overall Time Cap: 40 minutes

Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold

This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.

RPE: 8.5/10

Key focus areas:

Maintain sustainable pacing on the runs and machines

Keep burpee box jump overs smooth and controlled
Movement Breakdown & Strategy

400m Run

Maintain a steady pace at around 80-85% effort

Breathe in rhythm with your strides to keep heart rate under control

Use the run as active recovery without letting the pace drop too much

Transition tip: Slow to a jog for the last 10-15 meters to smoothly step onto the rower.

25/20 Cal Row

Moderate-to-high intensity, around 80% effort

Maintain a controlled stroke rate of 24-28 strokes per minute

Use strong leg drive on each pull and avoid rushing the return

Modify by reducing row to 18/14 Calories or adjusting to the Ski Erg.

Transition tip: move steady to the box with a quick transition and get right into it.

Strategy (No Measure)

15 Burpee Box Jump Overs (24”/20”)

Move at a steady pace rather than sprinting

Consider stepping up from the burpee to control fatigue

Land soft on the box and step or hop down efficiently

Modify burpee box jump overs by adjusting the height of the box or going to step-ups and/or reduce reps to 10

Transition tip: Shake out arms and step directly to the Echo Bike.

25/18 Cal Echo Bike

Push at a strong but sustainable effort, around 85% intensity

Engage both arms and legs to distribute fatigue

Look to start moderate on the bike, build to a strong pace, then dial back a bit before heading out into the run.

Transition tip: Just start out on the run and avoid taking that need to walk before getting into it.

Strategy (No Measure)

400m Run (Final)

Start controlled for the first 200 meters, then increase pace

Expect legs to feel heavy after the bike; focus on quick stride turnover

Push the last 50 meters if under the time cap

We can modify the run today by moving to 300m or alternatively going to 16 shuttle runs.

Accessory Work (No Measure)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:30/:30 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
Body Heat + Mobility (4-6 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

General Prep (4-6 min)

2 Sets: For Quality

10 Glute Bridge Banded Pull-Aparts

10 Tuck Ups

6/6 Single Arm Rotational Ring Rows

5 Tall Muscle Cleans + 3 Front Squats + 3 High Hang Squat Cleans

Workout Prep (No Measure)

To be performed at the instruction of the coach.
Specific Prep (10-12min)

Build to 65% on Bench Press

–

Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70%

–

Go Over Rope Climb skill work and go through modifications.

Without Fail (Weight)

“Without Fail”

EMOM 15:

Minute 1: 8 Bench Press

Minute 2: 4 Hang Squat Clean

Minute 3: 2 Rope Climb (MRx= 1 Rope Climb)

Bench Press @ 65%

Hang Squat Clean @ 70%+

Coaching Notes, Strategy, and Goals

This strength & skill-focused EMOM requires controlled lifting, efficient transitions, and smooth rope climbs to maximize recovery within the 3:00 window. Prioritizing consistency over speed will lead to the best results.

Stimulus:

Pressing endurance (Bench Press)

Leg stamina & barbell cycling (Hang Squat Cleans)

Grip & pulling efficiency (Rope Climbs)

RPE: 7-8/10

Rest Expectation:

Target: ~45-60 sec rest per round

Advanced: ~75+ sec rest

If struggling: Reduce weight or modify rope climbs

Pacing Strategy:

Keep each round ~2:00-2:15 to allow 45+ sec of rest.

Efficient transitions—minimize unnecessary walking.

Stay in control on the rope—avoid sloppy footwork.
Movement Breakdown & Tips

8 Bench Press @ 65%

Strategy: Unbroken, controlled descent, explosive press.

Tempo: 1-second lower, fast press-up.

Breathing: Inhale down, exhale up.

Transition Tip: Set up bar close to cleans for fast movement.

4 Hang Squat Cleans @ 70%+

Reps are to be done as an unbroken set

Modifications

Move to Hang Power Cleans + Front Squats to reduce complexity

Strategy (No Measure)

Efficiency Tips:

Fast elbows into the front rack position.

Strong leg drive to avoid taxing arms.

2 Rope Climbs

Strategy: Smooth, efficient foot clamps.

Efficiency Tips:

Jump high to start (minimizing pulls).

Use strong knee drive to save grip.

Modifications:

Legless (advanced) or strict for extra challenge.

1 rope climb instead of 2 if struggling with grip.

Pull to Stands or 6-8 Supine Grip Ring Rows

Bench Press (Here just for percentages.)

Clean (Here just for percentages.)

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 5 Sets

12 Dumbbell Bench Press

6 Dual Dumbbell Hang Squat Cleans

4 Strict Pull-Ups

Dumbbells: 2 x 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Bodybuilding Finisher

Part A)

3 Sets: For Quality

10/8 Push-Up Renegade Row

8 Strict Knees to Chest

—

Part B)

3 Sets

12-15 Dumbbell Bicep Curls

15-20 Banded Tricep Press Downs

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 Fo ld

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility & Activation (6-7 Minutes)

Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.

:30/:30 Lateral Banded Distraction

:30/:30 Samson Lunge

:30 Down Dog Calf Gas Pedals

:20/:20 C rossbody Lat Stretch

10 Banded Pull-Aparts + 10 Banded Pass Throughs

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prp (8-10 Minutes)

2 Rounds:

200m Run or 1:00 Cardio (Bike, Row, Ski)

10 Barbell Good Mornings

10 Box Step-Ups

5/5 Lateral Lunges

10 Scapular Pull-Ups

5/5 Single-Leg Glute Bridges

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Prep (6-8 minutes)

2x 10 Wall Lean Sprint Drill

2x 10m High Knees & Butt Kicks

5 Barbell Deadlifts @ Light Weight

5 Deadlifts @ Workout Weight

5-7 Box Jumps @ Workout Height

3 Jumping Pull-Up + Negative

3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )

Slingshot Engaged (Time)

“Slingshot Engage”

3 Person Team Workout

5 Rounds For Time: As Waterfall

200m Run

15 Deadlifts

12 Box Jumps

9 Strict Pull-Ups

Barbell: MRx 155/105lb, 70/48kg, Rx 185/125lb, 84/57kg

Box Height: 24/20in

Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups.

Goals / Stimulus / Objectives

Time Domain: 16-22 min

Time Cap: 25 min

Primary Objective: Never get caught by one of your partners

Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.

Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.

RPE: 7-9/10, escalating throughout the workout.
Workout Flow & Strategy:

Pace the run – fast but sustainable; use it as controlled breathing time.

Unbroken or fast sets on deadlifts – break if needed in order to keep your legs underneath you with the mixed interference from the run and box jumps.

Quick and efficient box jumps – steady rhythm, step-down and maintain a controlled pace from the beginning to avoid burnout

Break pull-ups early if needed – aim for smooth reps to avoid excessive fatigue.

Maintain urgency on transitions – no wasted time between movements.

Travel/Hotel/Limited Equipment (No Measure)

200m Run

15 Dual Dumbbell Deadlifts

12 Box Jumps

7 Strict Pull-Ups

Accessory Work (No Measure)

12:00 EMOM

minute 1: 10-12 Inverted Rows

minute 2: 10-12 Glute Ham Raises

minute 3: :30 Barbell Hip Thrust Iso Hold

Recovery (Checkmark)

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

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 Prep (8-10 min)

3 Sets: For Quality

9/7 Calorie Echo Bike

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8 Archer Push-Ups (4 Each)

6/6 Reverse Lunge to High Knee

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Prep: (5-7min

Toes to Bar Prep:

6 Kip Swings

6 Knee Raises

6 Toes to Imaginary Target

6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest)

Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)

5 Snatch Deadlifts + 5 Snatch High Pulls

5 Hang Power Snatch → 5 Full Power Snatch

5 Strict Press → 5 Push Press

3 Bar Facing Burpees

If You Ain’t First, You’re Last (Time)

“If You Ain’t First, You’re Last”

For Time:

60 Toe to Bar

20 Bar Facing Burpees

60/45 Calorie Echo Bike

20 Bar Facing Burpees

60 Power Snatch

20 Bar Facing Burpees

60 Push Press

Barbell: MRx 65/45lb, 30/20kg, Rx 75/55lb, 34/25kg

Goals / Stimulus / Objectives

Time Domain: 18-22min

Time Cap: 25min

Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.

Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.

Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 9/10
Workout Notes and Strategy:

This workout is a high-rep grip, shoulder, and metabolic endurance test. Managing grip, controlling breathing, and breaking up reps strategically are the key to success.

Primary Focus Areas

Grip endurance (T2B + barbell cycling)

Breathing control (Burpees + Echo Bike)

Sustainable barbell cycling (Snatch & Push Press)

Pacing to avoid early burnout

The big focus will be managing the grip fatigue early on here as we move from the Toe to Bar and then into the Power Snatch. Towards the later half of this workout, our Quad stamina will be the real limiter as we move through the final Bar Facing Burpees and Push Press after the Power Snatch and Echo Bike.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

60 V-Ups

20 Burpees over Dumbbell

60/45 Calorie Echo Bike

20 Burpees over Dumbbell

60 Alternating Dumbbell Snatch

20 Burpees over Dumbbell

60 Dumbbell Push Press

Snatch: 50/35lb, 22.5/15kg

Push Press: 2x 35/25lb, 15/12kg

Accessory Work (No Measure)

Part A)

4 Sets: For Quality

6-8 Box Piked Handstand Push-Ups

Part B)

4 Sets: For Quality

15-20 Banded Face Pulls

12/12 Side Lying Dumbbell External Rotations

Recovery (Checkmark)

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

Foam Roll Hamstrings and Lower Back

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (5-7 minutes)

1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)

–

3 Rounds:

10 Air Squats

5/5 Single-Leg Glute Bridges

5/5 Lateral Lunges

15 Jump Rope (Single Unders or Penguin Taps)

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility & Activation (5-7 Minutes)

:30 W all Sit with Medball Squeeze

:30/:30 Goblet Squat Ankle Mobility

:30/:30 Banded Hip Opener

:30 Kettlebell Dead-Bugs

Hip Explosive Activation:

2 Sets: For Quality

5 Broad Jumps

5 Tempo Back Squats 31×1

Back Squat (Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+

% is Based on 1RM Back Squat)

Extra Instructions:

We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.

The Cougar in the Car (AMRAP – Rounds and Reps)

“The Cougar in the Car”

8:00 AMRAP

2-4-6-8-10-12…

Medball Cleans

10-20-30-40-50-60….

Double Unders

Medball: 20/14lb, 9/6kg

Goals / Stimulus / Objectives

Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders

Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7

Secondary Objective: Unbroken Sets on Double Unders

Stimulus: Leg Stamina / Short Burner

RPE: 7/10
Workout Strategy Notes:

We should be looking to maintain a fast pace from the beginning here, working to maintain our breath and stay composed through the medball cleans and double unders. Efficiency in movement on the medball clean and proficiency with our double unders is the focus of the day. Work to stay moving for the entire 8 min, limiting any excess rest.

Travel/Hotel/Limited Equipment (No Measure)

8:00 AMRAP

2-4-6-8-10-12…

Dual Dumbbell Squat Cleans

10-20-30-40-50-60….

Double Unders

Dumbbells: 2×25/15lb 12/7kg

Accessory Work (No Measure)

3-4 Sets: For Quality

15/15 Terminal Banded Knee Extensions

:30 Weighted Wall Sit

:15/:15 Single Leg Sorenson Hold

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 + Specific Prep (8-10min)

2:00 Cardio Choice

—

3 Sets: For Quality

12 Glute Bridge Banded Pull-Aparts

5/5 Kettlebell Halos

5/5 Kettlebell Windmill

8 Tuck-Ups + 8 Alternating V-Ups

:15 Nose to Wall Handstand Hold

–

Then take 3-5 min to load bars.

Shoulder Press (Shoulder Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%)

Extra Instructions:

We are going to take a classic approach today to the strict press sets with each set being completed on the 2:00 mark with the focus of hitting quality reps, having a good amount of rest and then increasing loads down to the single on each series of 5-3-1. You should feel like you get substantial rest here in order to tackle these loads.

Crepes Are Just Thin Pancakes (Weight)

“Crepes Are Just Thin Pancakes”

16:00 EMOM

minute 1: 10-15 Dumbbell Bench Press

minute 2: 15-20 V-Ups

minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry

minute 4: 3-5 Wall Walks

Dumbbells: MRx 2 x 35/25lb, 15/12kg, Rx 2 x 50/35lb, 22.5/15kg

Kettlebells: MRx 2 x 44/26lb, 20/12kg, Rx 2 x 53/35lb, 24/16kg

Goals / Stimulus / Objectives

Goal: Complete each movement in under 50 seconds.

Time Domain: 40-50 sec for exercise.

Primary Objective: Unbroken Reps across all movements.

Secondary Objective: Maintain the upper range of each movement rep scheme.

Stimulus: Muscular Endurance + Strength Builder

RPE : 6/10
Workout Strategy Notes:

This EMOM is a combination of upper-body pushing strength, core endurance, stability, and gymnastics control. The key is choosing reps that allow consistent quality without hitting failure early.

Dumbbell Bench Press (10-15 reps)

Choose a rep scheme that stays 1-2 reps from failure (e.g., 12-13 reps instead of maxing at 15).

Control the negative (lowering) to reduce unnecessary fatigue.

Engage the core to avoid arching the lower back.

Rest 5-10 seconds before time expires to prepare for V-Ups.

V-Ups (15-20 reps)

Maintain a steady rhythm—don’t rush reps early.

Engage the lower abs first, not just hip flexors.

Modification: Tuck-ups (if needed) to maintain movement quality.

Rest 5-10 seconds before the next minute.

Strategy (No Measure)

Kettlebell Mixed Rack + Overhead Carry

Switch arms at halfway (15m/50ft each side)

One arm in the front rack, one in the overhead

Maintain a braced core—avoid leaning sideways.

Keep a steady pace—not too fast, but no unnecessary stops.

Scaling: Use a lighter KB (i.e.. 35/26 lb, 16/12 kg) if needed.

3-5 Wall Walks

Break reps as needed (e.g., 3-2 if doing 5 total).

Pace the ascent & descent—don’t rush to avoid excessive fatigue.

Breathe at the top of each rep for control.

Modify if needed: Reduce to 2-3 reps or substitute with a plank walk-up.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed. Can use Dumbbells for all movements if needed here.

Accessory Work (No Measure)

3 Sets: For Quality

1:00 Weighted Forearm Plank

:30 Hollow Hold

:20/:20 Star Plank

Recovery (Checkmark)

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings