CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up (8-12min)

Every Minute On The Minute, 8-12 minutes

Minute 1: Cardio Choice

Minute 2: 10 Russian KBS + 10 Goblet Squats

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 3: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World’s Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (4-6 min)

Focus on bracing and breathing mechanics in the squat with the goal of 20×1 Tempo

–

Perform

10 Empty Barbell Reps

5 Reps @ 50-55%

3 Reps @ 60-65%

–

Then Get starting Loads on the Barbell

Back Squat (Strength
Back Squat
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

Extra Instructions:

This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.

Crank (AMRAP – Rounds and Reps)

“Crank”

8:00 AMRAP

20 American Kettlebell Swing (MRx = Russian KB Swings)

10 Box Jumps

50ft (15m) Single Arm Overhead Walking Lunge

Load: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg

Box Height: MRx 24/20in, Rx 30/24in

Score = Rounds + Reps

Goals / Stimulus / Objectives

Goal: 3 Rounds

Time Domain: ~2:30 / round

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.

Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 25ft (7.5m) segments on the Lunge

Secondary Objective: Keep a steady and smooth pace on the box

Stimulus: Leg stamina and muscular endurance

RPE : 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.
Workout Strategy Notes:

American Kettlebell Swing: Look to go unbroken with consistent tension through the midline in order to avoid any excessive flexion or extension.

Box Jumps: Smooth, repeatable effort with controlled landings to reduce impact on the legs.

Single Arm Overhead Walking Lunge: Use a controlled, methodical approach. Keep the kettlebell locked out overhead with a firm stable position with the bicep by the ear and a straight elbow.

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel Gym:

As prescribed, Can Sub Bench Jump Overs for Box Jumps

Accessory Work (No Measure)

Optional Accessories

3 Sets: For Quality

12 Foam Roller Hamstring Curls

15 Barbell Hip Thrusts

20/20 sec S plit Squat Paloff Press Iso Hold

Recovery (Checkmark)

Mobility

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

3 Sets: for Quality

:15 Hollow Hold

20 Alternating V-Ups

:30 second Wall Support Handstand Hold

:15/:15 Single Arm Active Hang

8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar

Gymnastics Skill (No Measure)

Gymnastics Skills

15 minute Handstand Walk Skill Session

Primer (Checkmark)

To be completed at the instruction of the coach.
Workout Primer

2 Rounds

3-5 Toe to Bar or Movement Modification

5-10ft Handstand Walk or 1 Wall Walk

A Working Man (Time)

“A Working Man”

3 Rounds for Time

30 Toe to Bar

10m Handstand Walk (MRx = 10m Bear Crawl)

Score = Time

Goals / Stimulus / Objectives

Goal Time Domain: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30

Secondary Objective: Unbroken 10ft (3m) Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00

Stimulus: Gymnastics Density / High Skill WOD

RPE: 8/10

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

Power Snatch: Start off with a good touch and go set, before settling into quick singles to finish off the first 15 reps in order to bring heart rate down before getting on the rower.

On the final power snatch, we should be looking to tackle quick singles throughout, but if you have something in the tank, finish with a set of 3-5 Touch N’ Go.

Row: Maintain a strong pace that will still allow you to come off quickly and get right back on the barbell. Focus is to hold around 5k-2k pacing.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

Core / Bodybuilding Finisher (To be completed as a part of class)

– Big Unbroken Set Inverted Rows

12-15 Dual Dumbbell Bicep Curls

Rest 30 seconds

– Big Unbroken Set Push-Ups

12-15 Tricep Kick Backs

This can also be done with a weight vest

Recovery (Checkmark)

Mobility

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 Warm-Up (8-10 min)

1:00 Row Easy

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

–

2 Sets: For Quality

:40 Row Moderate to Hard, Building

10/10 Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Barbell Prep (No Measure)

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

*Add Loads: Barbell off the floor

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

Snatch Grip Deadlift to the Hip

Hang Squat Snatch

Squat Snatch

Hang Squat Snatch

Snatch (Time)

“Snatch”

For Time

15 Power Snatch

500m Row

15 Power Snatch

Load: MRx 75/55lb, Rx 95/65lb, Rx+ 135/95lb

Score = Time

Overview / Goals / Stimulus / Objectives

Goal Time Domain: 5-8 minutes

Time Cap: 10 minute

Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes

Secondary Objective: Hard charging row at between 2-5k pace.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

– This is meant to be a sprint effort while maintaining technical capacity on the barbell.
Workout Strategy Notes:

Power Snatch: Start off with a good touch and go set, before settling into quick singles to finish off the first 15 reps in order to bring heart rate down before getting on the rower.

On the final power snatch, we should be looking to tackle quick singles throughout, but if you have something in the tank, finish with a set of 3-5 Touch N’ Go.

Row: Maintain a strong pace that will still allow you to come off quickly and get right back on the barbell. Focus is to hold around 5k-2k pacing.

Snatch (Weightlifting
Squat Snatch Complex
For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch

3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+)

xtra Instructions / Points of Performance

% is Based on 1RM Snatch

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 1RM Snatch.

We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats

Travel/Hotel/Limited Equipment (No Measure)

Travel / Hotel WOD:

For Time

30 Alternating Dumbbell Snatch

500m Row

15 Alternating Dumbbell Snatch

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Optional Accessories

3 Sets: For Quality

5 Lateral Banded Snatch Pulls

5 Single Leg Box Jumps

15-20 GHD Reverse Hypers *

*Can add load to GHD Reverse Hypers with Medball between feet

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

Foam Roll Lats and Upper Back

CrossFit Evergreen – CrossFit

Travel/Hotel/Limited Equipment (No Measure)

3 Sets: For Quality

20/15 Push-Ups

100ft (30m) Farmers Carry

Rest 1:00

15 V-Ups

100ft (30m) Front Rack Carry

Rest 1:00

Choice on Loads

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up: (5-7 minutes)

400m Group Run

—

2 Rounds

10 Wrist Rocks

10 Alternating Calf Stretches

10/10 Hip Circles

10/10 Kneeling Thoracic Rotations

10 Alternating Bird Dogs

Focused Warm-Up (No Measure)

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

5 Cycles of Complex (Empty Barbell)

High Hang High Pull

High Hang Muscle Clean

Hang Power Clean

Low Hang Power Clean

–

Wall Wall Efficiency:

Perform 2 Partial Wall Walks, Focusing on Start and Maintaining Hollow as Body goes up the wall.

Then 2 Wall Walks, For Speed and Efficiency

—

Build over the course of 3-5 Sets to working loads on the barbell. Barbell Loads should not exceed 70% of 1RM

Primer (Checkmark)

To be completed at the instruction of the coach.
Primer (2-3 minutes)

200m Run

3 Power Cleans @ Working Loads

2 Wall Walks

Wrecking Ball (Time)

“Wrecking Ball”

For Time, With a Partner

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

Barbell: MRx 135/95lb, 61/43kg, Rx 205/145lbs (93/65kg)

Wall Walk: 10in From Wall

Score = Time

Goals / Stimulus / Objectives

Goal: 16-20 minutes

Time Cap: 25 minutes

Primary Objective: Consistently execute power cleans and wall walks with quick, strategic work-rest splits , allowing both partners to maintain intensity.

Secondary Objective: Maintain an even, controlled run pace , ensuring neither partner redlines before the barbell and gymnastics work.

Stimulus: A blend of aerobic endurance, weightlifting power, and upper-body stamina. Athletes will need to push the pace on the run while managing grip and shoulder fatigue through the cleans and wall walks.

RPE: 8/10 —

This is a high-effort workout that demands steady pacing and smart rep management to avoid burnout, especially on the wall walks.
Workout Strategy Notes:

400m Run:

Maintain a conversational pace that allows for immediate transition into the barbell work.

If one partner is stronger on the run, they should slightly push the pace while the other stays steady.

Wall Walks:

Fast transitions between partners —splitting into sets of 2-3 reps can help maintain speed.

Stay engaged in the midline to prevent excessive fatigue from slowing down the later rounds.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

3 Rounds

400m Run

15 Dumbbell Power Cleans

5 Wall Walks

Dumbbells: 50/35lb, 22.5/15kg

Wall Walk: 10in From Wall

Accessory Work (No Measure)

Optional Accessories

3 Sets

15 GHD Hip Extensions

:30 second Weighted Hip Thrust Hold

-Minimal rest between sets

Rest as needed b/t sets

Recovery (Checkmark)

Mobility

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Foam Roll Upper to Lower Back

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Warm-Up (10 minutes)

2:00 Cardio Choice

–

2 Sets: For Quality

10 Bootstrap Squat

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

10 Cossack Squats

10 second Chin Over Bar Hold

Barbell Prep (No Measure)

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

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 65%

Then Working Loads on the Bar

Back Squat (Back Squat

Every 2:00 minutes x 6 Sets

Set 1: 5 @ 70%

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Set 5: 3 @ 80%

Set 6: 1 @ 85-90%

% is Based on 1RM Back Squat)

Little E (AMRAP – Reps)

“Little E”

8:00 AMRAP

Max Wall Balls

Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups

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

Goals / Stimulus / Objectives

Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.

Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.

Secondary Objective: Unbroken Sets of Strict Pull-Ups

Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.

RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.
Workout Strategy Notes:

Wall Balls:

Open with a large set in the first minute to build volume before fatigue sets in.

After each pull-up set, re-engage quickly and aim for consistent, manageable chunks (e.g., sets of 10-15).

Focus on efficient breathing and a smooth rhythm to avoid excessive burnout.

Strict Pull-Ups:

Smooth, controlled reps to preserve pulling strength.

If needed, break into quick singles to avoid failure later in the workout.

Use a grip width that allows for maximal efficiency without over-fatiguing the shoulders.

Travel/Hotel/Limited Equipment (No Measure)

8:00 AMRAP

Max Dumbbell Thrusters

Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups

Dumbbells: Choice, Light and Unbroken for 15+ Reps

Accessory Work (No Measure)

O ptional Accessories

For Quality:

Part A)

10:00 EMOM

Minute 1 – 7 Narrow Grip Bench Press

Minute 2 – 7 Bentover Dumbbell Rows

For Part A, perform both movements at the heaviest load you can go unbroken with. For Part B, you will need to stand on a box or bench for the yo-yo curls to give the weight on the band enough room to oscillate through your reps here.

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 Quads and Lats