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
2:00 Row

—

2 Sets, For Quality

6/6 Single Leg Barbell Romanian Deadlifts

6 Barbell Strict Press

20 Bear Plank Shoulder Taps

6 Crossover Box Step-Overs + 6 Box Jump Overs

6 Scapular Pull-Ups

6 Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Barbell Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– 3 Clean High Pull

– 3 Muscle Clean

– 3 Power Clean

– 3 Push Jerk

– 3 Split Jerk

Then build to working Loads for the Clean and Jerk

Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM

*Not Touch n’ Go

Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)

Baby Yoshi (AMRAP – Reps)

“Baby Yoshi”

2 Sets

2:00 Max Power Clean + Push Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Box Jump Overs

2:00 Max Calorie Row

2:00 Rest b/t sets

Barbell: MRx 95/65, Rx 135/95

Box Height 24/20

Goals / Stimulus / Objectives

Score : Total Sum Reps

Primary Objective: Attack Your Strengths

Secondary Objective : Push the Row

Stimulus: Full Body Capacity / Open + Quarterfinal Prep

RPE : 9/10

This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.

Travel/Hotel/Limited Equipment (No Measure)

2 Sets

2:00 Max Dumbbell Clean and Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Bench Jump Overs

2:00 Max Effort Cardio Machine

2:00 Rest b/t sets

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

6 Rounds

45 Second Weighted Wall Sit

Rest 15 seconds

30 second GHD Reverse Hypers

Rest 45 seconds

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 Row

—

2 Sets, For Quality

6/6 Single Leg Barbell Romanian Deadlifts

6 Barbell Strict Press

20 Bear Plank Shoulder Taps

6 Crossover Box Step-Overs + 6 Box Jump Overs

6 Scapular Pull-Ups

6 Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Barbell Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– 3 Clean High Pull

– 3 Muscle Clean

– 3 Power Clean

– 3 Push Jerk

– 3 Split Jerk

Then build to working Loads for the Clean and Jerk

Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM

*Not Touch n’ Go

Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)

Baby Yoshi (AMRAP – Reps)

“Baby Yoshi”

2 Sets

2:00 Max Power Clean + Push Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Box Jump Overs

2:00 Max Calorie Row

2:00 Rest b/t sets

Barbell: MRx 95/65, Rx 135/95

Box Height 24/20

Goals / Stimulus / Objectives

Score : Total Sum Reps

Primary Objective: Attack Your Strengths

Secondary Objective : Push the Row

Stimulus: Full Body Capacity / Open + Quarterfinal Prep

RPE : 9/10

This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.

Travel/Hotel/Limited Equipment (No Measure)

2 Sets

2:00 Max Dumbbell Clean and Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Bench Jump Overs

2:00 Max Effort Cardio Machine

2:00 Rest b/t sets

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

6 Rounds

45 Second Weighted Wall Sit

Rest 15 seconds

30 second GHD Reverse Hypers

Rest 45 seconds

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 Row

—

2 Sets, For Quality

6/6 Single Leg Barbell Romanian Deadlifts

6 Barbell Strict Press

20 Bear Plank Shoulder Taps

6 Crossover Box Step-Overs + 6 Box Jump Overs

6 Scapular Pull-Ups

6 Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Barbell Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– 3 Clean High Pull

– 3 Muscle Clean

– 3 Power Clean

– 3 Push Jerk

– 3 Split Jerk

Then build to working Loads for the Clean and Jerk

Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM

*Not Touch n’ Go

Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)

Baby Yoshi (AMRAP – Reps)

“Baby Yoshi”

2 Sets

2:00 Max Power Clean + Push Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Box Jump Overs

2:00 Max Calorie Row

2:00 Rest b/t sets

Barbell: MRx 95/65, Rx 135/95

Box Height 24/20

Goals / Stimulus / Objectives

Score : Total Sum Reps

Primary Objective: Attack Your Strengths

Secondary Objective : Push the Row

Stimulus: Full Body Capacity / Open + Quarterfinal Prep

RPE : 9/10

This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.

Travel/Hotel/Limited Equipment (No Measure)

2 Sets

2:00 Max Dumbbell Clean and Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Bench Jump Overs

2:00 Max Effort Cardio Machine

2:00 Rest b/t sets

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

6 Rounds

45 Second Weighted Wall Sit

Rest 15 seconds

30 second GHD Reverse Hypers

Rest 45 seconds

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 Row

—

2 Sets, For Quality

6/6 Single Leg Barbell Romanian Deadlifts

6 Barbell Strict Press

20 Bear Plank Shoulder Taps

6 Crossover Box Step-Overs + 6 Box Jump Overs

6 Scapular Pull-Ups

6 Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Barbell Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– 3 Clean High Pull

– 3 Muscle Clean

– 3 Power Clean

– 3 Push Jerk

– 3 Split Jerk

Then build to working Loads for the Clean and Jerk

Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM

*Not Touch n’ Go

Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive di)

Baby Yoshi (AMRAP – Reps)

“Baby Yoshi”

2 Sets

2:00 Max Power Clean + Push Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Box Jump Overs

2:00 Max Calorie Row

2:00 Rest b/t sets

Barbell: MRx 95/65, Rx 135/95

Box Height 24/20

Goals / Stimulus / Objectives

Score : Total Sum Reps

Primary Objective: Attack Your Strengths

Secondary Objective : Push the Row

Stimulus: Full Body Capacity / Open + Quarterfinal Prep

RPE : 9/10

This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.

Travel/Hotel/Limited Equipment (No Measure)

2 Sets

2:00 Max Dumbbell Clean and Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Bench Jump Overs

2:00 Max Effort Cardio Machine

2:00 Rest b/t sets

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

6 Rounds

45 Second Weighted Wall Sit

Rest 15 seconds

30 second GHD Reverse Hypers

Rest 45 seconds

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