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

Travel/Hotel/Limited Equipment (No Measure)

Every 8:00 x 4 Sets

400m Run

50/50ft (15/15m) Single Arm Overhead Carry

400m Run

20 American Kettlebell Swings

60 Double Unders

Kettlebell Load: 53/35lb, 24/16kg or Dumbbell Load 50/35lb, 22.5/15kg

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2 Sets, For Quality

20 second Down Dog Calf Stretch

20/20 second Quadruped Adductor Hip Rock

10 Hollow Rocks

10 Tuck ups

5 Slow Tempo Air Squats (3211) + 5 Jumping Squats

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Movement Prep

6 Medball Squats

6 Wall Balls

6 Bar Kip Swings

6 Kipping Knees to Chest

6 Kipping Toes to Target, building target higher and towards Toes to Bar

3 Shuttle Runs, Practicing Different Turns and styles to come out of the turn faster.

–

Perform @ Workout Pace

2 Rounds

6 Wall Balls

4 Toe to Bar

2 Shuttle Runs

Rest 2:00 then start the workout

Toad (Time)

“Toad”

For Time:

10 Rounds

14 Wall Balls

10 Toes to Bar

6 Shuttle Runs

Wall Ball: 20/14lb, 10/9ft target

Shuttle Run : 25ft out and Back

Goals / Stimulus / Objectives

Goal Time Domain: 18:00 – 25:00

Time Cap: 30:00

Score: Completion Time

Stimulus: Steady, cyclical grind focused on total body endurance, with an emphasis on leg and hip stamina.

RPE: 8/10

“Toad” is a muscular endurance test that rewards maintaining composure and steady pacing. The combination of wall balls, toes-to-bar, and shuttle runs challenges your legs, core, and overall engine. The key is to settle into a sustainable tempo early, holding onto unbroken sets and managing transitions efficiently. This is a workout that benefits from playing it smart from the start—avoid blowing up in the early rounds and keep an eye on the clock as you progress.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

10 Rounds

20 Air Squats

10 Toes to Bar

6 Shuttle Runs

Accessory Work (No Measure)

For Quality:

5 Sets

4-6 Wall Facing Strict Handstand Push Ups (Dead Stop)

18 Seated Banded Rows

For the WF strict handstand push-ups, you must go unbroken. If you cannot do that, perform 6 dual dumbbell seated strict presses with a dead stop at the shoulders – with a heavy load. If you are very competent here, you may add a small deficit to the HSPU. Use a challenging band for the rows.

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 Child’s Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2 Sets, For Quality

20 second Down Dog Calf Stretch

20/20 second Quadruped Adductor Hip Rock

10 Hollow Rocks

10 Tuck ups

5 Slow Tempo Air Squats (3211) + 5 Jumping Squats

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Movement Prep

6 Medball Squats

6 Wall Balls

6 Bar Kip Swings

6 Kipping Knees to Chest

6 Kipping Toes to Target, building target higher and towards Toes to Bar

3 Shuttle Runs, Practicing Different Turns and styles to come out of the turn faster.

–

Perform @ Workout Pace

2 Rounds

6 Wall Balls

4 Toe to Bar

2 Shuttle Runs

Rest 2:00 then start the workout

Toad (Time)

“Toad”

For Time:

10 Rounds

14 Wall Balls

10 Toes to Bar

6 Shuttle Runs

Wall Ball: 20/14lb, 10/9ft target

Shuttle Run : 25ft out and Back

Goals / Stimulus / Objectives

Goal Time Domain: 18:00 – 25:00

Time Cap: 30:00

Score: Completion Time

Stimulus: Steady, cyclical grind focused on total body endurance, with an emphasis on leg and hip stamina.

RPE: 8/10

“Toad” is a muscular endurance test that rewards maintaining composure and steady pacing. The combination of wall balls, toes-to-bar, and shuttle runs challenges your legs, core, and overall engine. The key is to settle into a sustainable tempo early, holding onto unbroken sets and managing transitions efficiently. This is a workout that benefits from playing it smart from the start—avoid blowing up in the early rounds and keep an eye on the clock as you progress.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

10 Rounds

20 Air Squats

10 Toes to Bar

6 Shuttle Runs

Accessory Work (No Measure)

For Quality:

5 Sets

4-6 Wall Facing Strict Handstand Push Ups (Dead Stop)

18 Seated Banded Rows

For the WF strict handstand push-ups, you must go unbroken. If you cannot do that, perform 6 dual dumbbell seated strict presses with a dead stop at the shoulders – with a heavy load. If you are very competent here, you may add a small deficit to the HSPU. Use a challenging band for the rows.

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 Child’s Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2 Sets, For Quality

20 second Down Dog Calf Stretch

20/20 second Quadruped Adductor Hip Rock

10 Hollow Rocks

10 Tuck ups

5 Slow Tempo Air Squats (3211) + 5 Jumping Squats

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Movement Prep

6 Medball Squats

6 Wall Balls

6 Bar Kip Swings

6 Kipping Knees to Chest

6 Kipping Toes to Target, building target higher and towards Toes to Bar

3 Shuttle Runs, Practicing Different Turns and styles to come out of the turn faster.

–

Perform @ Workout Pace

2 Rounds

6 Wall Balls

4 Toe to Bar

2 Shuttle Runs

Rest 2:00 then start the workout

Toad (Time)

“Toad”

For Time:

10 Rounds

14 Wall Balls

10 Toes to Bar

6 Shuttle Runs

Wall Ball: 20/14lb, 10/9ft target

Shuttle Run : 25ft out and Back

Goals / Stimulus / Objectives

Goal Time Domain: 18:00 – 25:00

Time Cap: 30:00

Score: Completion Time

Stimulus: Steady, cyclical grind focused on total body endurance, with an emphasis on leg and hip stamina.

RPE: 8/10

“Toad” is a muscular endurance test that rewards maintaining composure and steady pacing. The combination of wall balls, toes-to-bar, and shuttle runs challenges your legs, core, and overall engine. The key is to settle into a sustainable tempo early, holding onto unbroken sets and managing transitions efficiently. This is a workout that benefits from playing it smart from the start—avoid blowing up in the early rounds and keep an eye on the clock as you progress.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

10 Rounds

20 Air Squats

10 Toes to Bar

6 Shuttle Runs

Accessory Work (No Measure)

For Quality:

5 Sets

4-6 Wall Facing Strict Handstand Push Ups (Dead Stop)

18 Seated Banded Rows

For the WF strict handstand push-ups, you must go unbroken. If you cannot do that, perform 6 dual dumbbell seated strict presses with a dead stop at the shoulders – with a heavy load. If you are very competent here, you may add a small deficit to the HSPU. Use a challenging band for the rows.

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 Child’s Pose