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
3 Sets, For Quality

1:00 Cardio Choice

5/5 Pendulum Lunges

15 Banded Pull Aparts

1 Wall Walk + 20 second Nose to Wall Handstand Hold

:30 second Bottom of Squat Hold Block and Rotate

Bench Press (Bench Press + Lunge
For Load:
Every 2:30 x 5 Sets
50ft Dual Dumbbell Front Rack Walking Lunge, For Load
6 Bench Press @ 70-75%

% is Based on 1RM Bench Press

Perform step ups at an RPE 8+ loading, leaving 1-2 reps in the tank on each set.)

Boo (Time)

“Boo”

For Time

10-8-6-4-2

Wall Walks

100-80-60-40-20

Air Squats

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 18:00

Stimulus: Simple Couplet / Muscular Endurance and Pacing

RPE: 8/10, this will build and feel harder than expected

Primary Objective: Complete the Wall Walks at a pace of 4+ / minute

Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set.

This workout rewards steady pacing and smart breaks on wall walks. Keep steady breathing through air squats. Efficiency in wall walks will be crucial to your success in today’s workout.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

10 Rounds:

:30 Superman Hold

:30 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken.

Recovery (Checkmark)

PRVN Recovery #6

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

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

1:00 Cardio Choice

5/5 Pendulum Lunges

15 Banded Pull Aparts

1 Wall Walk + 20 second Nose to Wall Handstand Hold

:30 second Bottom of Squat Hold Block and Rotate

Bench Press (Bench Press + Lunge
For Load:
Every 2:30 x 5 Sets
50ft Dual Dumbbell Front Rack Walking Lunge, For Load
6 Bench Press @ 70-75%

% is Based on 1RM Bench Press

Perform step ups at an RPE 8+ loading, leaving 1-2 reps in the tank on each set.)

Boo (Time)

“Boo”

For Time

10-8-6-4-2

Wall Walks

100-80-60-40-20

Air Squats

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 18:00

Stimulus: Simple Couplet / Muscular Endurance and Pacing

RPE: 8/10, this will build and feel harder than expected

Primary Objective: Complete the Wall Walks at a pace of 4+ / minute

Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set.

This workout rewards steady pacing and smart breaks on wall walks. Keep steady breathing through air squats. Efficiency in wall walks will be crucial to your success in today’s workout.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

10 Rounds:

:30 Superman Hold

:30 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken.

Recovery (Checkmark)

PRVN Recovery #6

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

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

1:00 Cardio Choice

5/5 Pendulum Lunges

15 Banded Pull Aparts

1 Wall Walk + 20 second Nose to Wall Handstand Hold

:30 second Bottom of Squat Hold Block and Rotate

Bench Press (Bench Press + Lunge
For Load:
Every 2:30 x 5 Sets
50ft Dual Dumbbell Front Rack Walking Lunge, For Load
6 Bench Press @ 70-75%

% is Based on 1RM Bench Press

Perform step ups at an RPE 8+ loading, leaving 1-2 reps in the tank on each set.)

Boo (Time)

“Boo”

For Time

10-8-6-4-2

Wall Walks

100-80-60-40-20

Air Squats

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 18:00

Stimulus: Simple Couplet / Muscular Endurance and Pacing

RPE: 8/10, this will build and feel harder than expected

Primary Objective: Complete the Wall Walks at a pace of 4+ / minute

Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set.

This workout rewards steady pacing and smart breaks on wall walks. Keep steady breathing through air squats. Efficiency in wall walks will be crucial to your success in today’s workout.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

10 Rounds:

:30 Superman Hold

:30 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken.

Recovery (Checkmark)

PRVN Recovery #6

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

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

1:00 Cardio Choice

5/5 Pendulum Lunges

15 Banded Pull Aparts

1 Wall Walk + 20 second Nose to Wall Handstand Hold

:30 second Bottom of Squat Hold Block and Rotate

Bench Press (Bench Press + Lunge
For Load:
Every 2:30 x 5 Sets
50ft Dual Dumbbell Front Rack Walking Lunge, For Load
6 Bench Press @ 70-75%

% is Based on 1RM Bench Press

Perform step ups at an RPE 8+ loading, leaving 1-2 reps in the tank on each set.)

Boo (Time)

“Boo”

For Time

10-8-6-4-2

Wall Walks

100-80-60-40-20

Air Squats

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 18:00

Stimulus: Simple Couplet / Muscular Endurance and Pacing

RPE: 8/10, this will build and feel harder than expected

Primary Objective: Complete the Wall Walks at a pace of 4+ / minute

Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set.

This workout rewards steady pacing and smart breaks on wall walks. Keep steady breathing through air squats. Efficiency in wall walks will be crucial to your success in today’s workout.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

10 Rounds:

:30 Superman Hold

:30 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken.

Recovery (Checkmark)

PRVN Recovery #6

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

1:00 Child’s Pose