CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (8min)

8:00 minutes, For Quality

12/9 Calorie Row

8/8 Curtsey Lunges

6/6 Kettlebell Chainsaw Row

8 Russian Kettlebell Swings

8 Goblet Cossack Squats

–

Specific Prep (2-3 minutes)

2 Sets: For Quality

6 Barbell Upright Rows

6 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

6 Front Squats

Shake n’ Bake (Time)

“Shake n’ Bake”

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

30 Pull-Ups

Load: MRx 95/65lb, 43/30kg, Rx 155/105lb, 70/48kg

Goals / Stimulus / Objectives

Goal Time Domain: 15-18 minutes

Time Cap: 22 minutes

Primary Objective: We are looking to complete each round in sub 5-6 minutes.

Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.

Stimulus: Full Body Muscular Endurance Triplet

RPE: 8/10

– This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
Workout Strategy Notes:

This workout is a grip-heavy, leg-taxing, and lung-burning test of endurance and muscular stamina. The combination of rowing, squatting, and high-rep gymnastics demands strategic pacing and smart movement transitions to avoid early burnout.

30/24 Calorie Row

Pacing: Moderate intensity (~80% effort). Aim for:

Men: ~1,100-1,400 cal/hr (1:45-1:55/500m)

Women: ~900-1,200 cal/hr (1:55-2:10/500m)

Stroke Rate: Keep it 24-28 SPM—powerful strokes, not frantic ones.

Grip Tip: Relax your hands on the handle to save forearm endurance for pull-ups.

Strategy (No Measure)

15 Front Squats (155/105 lb, 70/48 kg)

Barbell Strategy :

Advanced: Go unbroken each round if possible.

Intermediate: Consider 8-7 or 9-6 to manage fatigue.

🤸 30 Pull-Ups

Set Management :

Advanced: 15-10-5 of 18-12

Intermediate: 10-10-5-5 or 6-6-6-6-6

Beginner: Jumping pull-ups / banded pull-ups / Ring Rows

Travel/Hotel/Limited Equipment (No Measure)

For Time:

3 Rounds

400m Run

15 Dual Dumbbell Front Squats

20 Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Bodybuilding Finisher

10:00 AMRAP

16 Dual KB Gorilla Rows

10/10 Suitcase Reverse Lunge

10-12 Dual Dumbbell Zottman Curls

Recovery (Checkmark)

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep (8-10 min)

400m Run

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

–

2 Sets: For Quality

10 Ice Skater Hops

10/10 Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (5-7 min)

*Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70% performing Complex

Slow Pull Power Clean

Push Jerk

Power Clean

Push Jerk

Clean and Jerk (Weightlifting
Take 10 minutes to Establish
3RM Power Clean and Push Jerk)

Extra Instructions / Points of Performance

This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your Clean and Jerk

We can look to modify this complex for newer athletes to 3 Hang Power Cleans and Push Jerks

Piss Excellence (Time)

“Piss Excellence”

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: 24/20in

Barbell: MRx 135/95lb, 61/43kg, Rx 185/125lb, 84/57kg

Overview / Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 18:00

Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)

Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Accessory Work (No Measure)

10:00 EMOM

minute 1: 15 Weighted GHD Hip Extensions

minute 2: 6/6 Split Squats

Recovery (Checkmark)

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Foam Roll Calves and Quads

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

9 Power Clean and Push Jerks

Box: 24/20in

Dumbbells : 2×50/35lb, 22.5/15kg

CrossFit Evergreen – CrossFit

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

400m Run

100m Farmers Carry

400m Run

100ft Odd Object Carry

Load: Choice

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
arm-Up: (8-10 minutes)

2:00 Cardio Choice

—-

2 Sets: For Quality

20/20 Line Hops

10 Knee Hug + Lunge and Twist

10 Down Dog Toe Touches

10 Hollow Rocks + 10 second Hollow Hold

20 Glute Bridges

Primer (Checkmark)

To be completed at the instruction of the coach.
Specific Prep (3-5min)

Practice Double Unders and go through some technique pointers

Bring out Wall Balls and work with some quality sets and reps. i.e. 2 sets of 5-7 reps

Tackle fine points about bracing and keeping hips on the floor for abmat sit-ups.

Primer (2min)

10 Double Unders (each)

8 Abmat Sit-Ups (each)

6 Wall Balls (each)

4/3 Bike Calories (each)

The Expendables (Time)

“The Expendables”

3 Rounds for Time with a Partner

100 Double Unders

80 Abmat Sit-Ups

60 Wall Balls

40/35/30 Calorie *Bike

–

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Work can be split anyway you want with your partner to achieve the best overall time.

Goals / Stimulus / Objectives

Goal: 8-10 min / round , 24-30 min

Time Cap: 35min

Primary Objective: Split workload evenly with your partner for the duration of the 3 rounds

Secondary Objective: Increase intensity and speed over the 3 rounds. Ideally descending splits on each round.

Stimulus: A blend of midline stability and leg stamina / Partner Chipper Style Flow (1:1 Work : Rest)

RPE: 7-8.5/10

This should build over the course of the movements with each bike ending fast and building across all 3 rounds
Workout Flow and Strategy:

This workout will be 3 rounds with a partner ideally splitting workloads evenly across rounds. We should be looking to start steady at a nice even pace and then build over the course of each round, finishing strong on the bike. By the third round we should be increasing that intensity and selling out on the bike in a sprint finish with our partner, ideally alternating every 8-12 calories.

Overall Game Plan:

Smooth, fast transitions to avoid wasted time.

Strategic work-rest balance between partners.

Pace the bike efficiently without excessive burnout.

Travel/Hotel/Limited Equipment (No Measure)

Limited Equipment: Solo

3 Rounds for Time:

80 Double Unders

60 Air Squats

40 Sit-Ups

200m Run

Accessory Work (No Measure)

Optional Accessories

3 Sets: For Quality

8/8 Reps Single-Leg Pistol Box Step-Downs (Slow Eccentric)

15 Hollow Body Band Pull-Downs

3-5 * Explosive Med Ball Chest Pass + Sprint

*Focus: Power generation and fast-twitch activation. Good addition to a day with more steady state endurance. Great for building athletic capabilities

Execution: In an athletic stance, aggressively pass a med ball into a wall, then immediately sprint 5-10m before resetting.

Recovery (Checkmark)

Mobility

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 Warm-Up (8 minutes)

8:00 EMOM

Minute 1: Cardio

Minute 2: :20/:20 Worlds Greatest Stretch

Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time

Minute 4: *Barbell Complex

* Barbell Complex

10 Barbell Romanian Deadlift

8 Tall Muscle Cleans

6 Strict Press

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep + Get to Working Loads (8-10 minutes)

Perform 2 Cycles, Adding Loads

– Clean Pull

– Power Clean

– Front Squat

– Squat Clean

– Split Jerk

–

Then build to working Loads for the Clean and Jerk

Clean and Jerk (Weightlifting
Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk)

Extra Instructions / Coaches Notes

% is Based on 1RM Clean & Jerk

Lock, Stock and Two Smoking Barrels (Weight)

“Lock, Stock and Two Smoking Barrels”

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 1 Rep @ 85-90%

Strict Handstand Push-Ups:

Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging.

Goals / Stimulus / Objectives

Secondary Objective: Maintain quality strict handstand push-up positions for 6-8 reps.

Stimulus: Lower Body + Upper Body Strength

RPE: 6/10

Workout Notes:

Minute 1: Deadlifts

Starting Position:

Feet hip-width apart , hands gripping the bar just outside the legs .

Engage the lats, core braced , and maintain a neutral spine .
Execution:

Drive Through Legs: Push the floor away while keeping the bar close to the body .

Hip Extension: Stand tall, locking out hips and knees simultaneously .

Controlled Descent: Lower the bar under control , maintaining tension.

Scaling Options:

Reduce Load to maintain form.

Trap Bar Deadlift for athletes with mobility limitations.

Romanian Deadlifts for a hamstring-focused variation.

Deadlift (This is here to check your percentages.)

Travel/Hotel/Limited Equipment (No Measure)

12:00 EMOM

minute 1: 10 Dual Dumbbell Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Accessory Work (No Measure)

Optional Accessories

3 Sets: For Quality

15 Weighted Hip Extensions

30 second Sorenson Hold

8/8 Single Arm Kettlebell Z-Press

Recovery (Checkmark)

Mobility

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
Warm-Up (8-10 minutes)

400m Run

:40 Glute Bridge Hold

:30 Down Dog Calf Gas Pedals

:20/:20 Samson Stretch

–

2 Sets: For Quality

6/6 Single Arm Ring Rows with Rotation

10 Deep Lunge Mountain Climbers

6 No Jump Burpees

6 Jumping Pull-Ups

Gymnastics Skill (No Measure)

Gymnastics Skill Work

10 minutes on Rope Climb Progression

The Transporter (AMRAP – Rounds and Reps)

“The Transporter”

20 minute AMRAP

200m Run

1 Rope Climb

5-10-15 Burpee Pull-Ups

400m Run

2 Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Scale: 2 Rope Pull to Stands = 1 Rope Climb

Flow:

200m Run + 1 Rope Climb + 5 Burpee Pull-Ups

200m Run + 1 Rope Climb + 10 Burpee Pull-Ups

200m Run + 1 Rope Climb + 15 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +

400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Score = Rounds + Reps

Goals / Stimulus / Objectives

Goal: Get into the Max Rep Round of Burpee Pull-Ups

(5 Rounds + 2 Rope Climbs + 1+ Burpee Pull-Ups)

Primary Objective: Complete 5 Rounds of the workout

Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.

Stimulus: Aerobic

RPE: 7/10

This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.
Workout Strategy Notes:

Run: Maintain 5-10k Paced intensity here in order to keep things fast, yet sustainable.

Rope Climb: Work to get a great foot lock quickly, trying to grab the rope as high and close to your hands on each pull as possible. Take extra attention to descend quickly to avoid excessive time under tension on the grip.

Burpee Pull-Ups: Make sure to find your placement of your hands and feet directly underneath the bar so that you can jump straight from the burpee into the pull-up. The bar should be just out of reach for our Rx standard, but can reduce the height and create a jumping pull-up as the modification for the day.

Travel/Hotel/Limited Equipment (No Measure)

20 minute AMRAP

200m Run

5-10-15 Burpee Pull-Ups

400m Run

20-25-Max Burpee Pull-Ups

Accessory Work (No Measure)

Strength Finisher (To be completed as a part of class)

5 Sets

:30 second on / :30 second off

Max Renegade Rows

Load: 50/35lb, 22.5/15kg

Recovery (Checkmark)

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch