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

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
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
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