CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Team Warm-Up: Rowing Golf (6-8 minutes)

For Time

Row to 1000m

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

“Partner splits” (AMRAP – Rounds and Reps)

“Partner Splits”

30:00 AMRAP, with a Partner

alternate movements with your partner

30 bent over barbell rows 75/55

30 abmat sit ups

30 Calorie Row

30 push ups

Barbell: MRx & Rx 75/55lb

Goals / Stimulus / Objectives

Goal: 3+ Rounds

Strategy (No Measure)

Row (30/24 Calories)

Goal: Maintain consistent wattage with smooth, powerful strokes.

Partner Strategy: Switch every 10-15 calories for max efficiency.

Focus: Use legs first, save the grip for later rounds.

Bent over rows /Abmat sit ups & Push ups (30 reps 15/15)

Goal: Maintain consistent movement by keeping sets smaller

Partner Strategy: Switch every 5 – 10 reps for max efficiency.

Travel/Hotel/Limited Equipment (No Measure)

21:00 AMRAP

30 American Kettlebell Cleans

30 Kettlebell Taters

400m Run

30 Box Jump (Step Down) or Bench Jumps

Kettlebell: 53/35lb, 24/15kg

Box Height: 24/20in or a Bench

Accessory Work (No Measure)

5 Sets, For Quality

6/6 Front Foot Elevated Split Squats , Moderate

8/8 Banded Adductions

Keep a 2-3 second negative on the split squats, and maintain smooth control both directions on the banded adductions.

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

CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Scaled Masters 55+ (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Scaled Masters 55+ click here

CrossFit Games Open 25.3 Masters 55+ (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 125-lb (56-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 185-lb (83-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Masters 55+ click here

CrossFit Games Open 25.3 Foundations (Time)

For time:

5 bear crawls

50 strokes on the rower

5 bear crawls

25 deadlifts

5 bear crawls

25 cleans

5 bear crawls

25 snatches

5 bear crawls

50 strokes on the rower

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Foundations click here

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General /Specific Movement Prep (8-10 minutes)

400m Run

–

2 Sets: For Quality

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

6-8 Bar Kip Swings

10 second Tuck L-Hang

1 Wall Walk with 20 second Nose to Wall Hold

–

Spend 5 minutes on Toe to Bar Technique and Variations

The Walk of the Penguin (Time)

“The Walk of the Penguin”

5 Rounds for Time

400m Run (Bad Weather Sub = 500M Row)

20 Single Dumbbell Step-Overs

12 Toe to Bar

4 Wall Walks

Dumbbell: MRx 30/20lb, Rx 50/35lb

Box Height: 24/20in

Goals / Stimulus / Objectives

Goal : 24-30 minutes

Time Cap: 32 minutes

Primary Objective: Consistent pacing round to round

Secondary Objective: Manage grip and core endurance for unbroken or strategic sets on Toes-to-Bar + Stay efficient on Wall Walks without redlining.

Stimulus: Moderate intensity with longer, steady-state effort and moments of skill-based movement.

RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.
Workout Strategy

Pacing Plan:

400m Run

Goal: Keep a steady aerobic pace (~70-75% effort).

Avoid a sprint mentality—this is a recovery piece before gymnastics.

Single Dumbbell Step-Overs (20 Reps)

Hold DB in a front-rack or suitcase position (switch sides each round).

Focus on keeping a tall torso to avoid excessive fatigue on the lower back.

Toes-to-Bar (12 Reps)

Goal: Unbroken or 6-6 / 4-4-4 to prevent burnout.

Fast kip rhythm—avoid excessive swinging.

Wall Walks (4 Reps)

Goal: Smooth & steady, no failed reps.

Pace these out—don’t rush into your next rep.

Focus on controlled breathing between movements.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Can use bench for step-overs

Accessory Work (No Measure)

5 Sets

:20 Copenhagen Plank, Right

-rest :20-

:20 Copenhagen Plank , Left

-rest :20-

:30 Hollow Hold

-rest :30 b/t sets-

Modify position on the copenhagen planks as needed to get the full working time frame in by putting your knee on the bench instead of your foot.

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled Masters 55+ (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 125-lb (56-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 185-lb (83-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled Masters 55+ click here

CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Masters 55+ (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled Teenagers 14-15 and Masters 55+ click here

CrossFit Games Open 25.3 Foundations (Time)

For time:

5 bear crawls

50 strokes on the rower

5 bear crawls

25 deadlifts

5 bear crawls

25 cleans

5 bear crawls

25 snatches

5 bear crawls

50 strokes on the rower

Time Cap: 20 Minutes*

F: 75-lb (34-kg) deadlift, 55-lb (25-kg) clean, 35-lb (15-kg) snatch

M: 95-lb (43-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Foundations click here

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

10:00 : For Quality

10/8 Calorie Echo Bike, Building Pace Each round

8 Slow Bootstrap Squats

6/6 Dumbbell Windmill

10 Ring V-Out s

8-10 Ring Push-Ups (Elevated and Progressively increasing depth)

Barbell Warm-Up (No Measure)

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

Take 5 minutes to go through bracing and benching technique, while building loads to working weights

Bench Press (Bench Press
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

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

Extra Instructions / Coaches Notes

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

Swole Batman (AMRAP – Reps)

“Swole Batman”

For Calories

15:00 EMOM

Minute 1 – Max Single Arm Devil’s Press

Minute 2 – Max Air Squats

Minute 3 – Max Calorie Echo Bike

Dumbbells: MRx 30/20lb, Rx 50/35lb

Score = Sum Total Reps

Goals / Stimulus / Objectives

Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the Bike.

Primary Objective: Sustain consistent effort across all 15 minutes.

Secondary Objective: Have your last round be the round with the most total reps achieved.

Stimulus:

Full-body muscular endurance & aerobic power.

Grip, shoulders, and legs under fatigue before max-effort bike sprints.

Steady-state strength endurance → sprint power output.

RPE (Rate of Perceived Exertion):

7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.
Workout Strategy Pacing Plan:

Minute 1 – Single-Arm Devil’s Press

Goal: 8-12 Reps

Control the burpee-to-swing transition to avoid excessive lower back fatigue.

Breathe intentionally—don’t spike HR too early.

Minute 2 – Air Squats

Goal: Keep moving fluidly but avoid unnecessary fatigue.

Pace at a rate of about 30 Squats for each minute

Focus on your breath and conserving enough energy to hit the bike effectively.

Minute 3 – Max Calorie Echo Bike

Goal: Controlled sprint—85-90% effort each round.

Drive through legs first, using arms as secondary movers.

Push the first 5-10 seconds and settle into a good strong pace before starting to chill a bit heading into the final 5-10 seconds before the next round.

Travel/Hotel/Limited Equipment (No Measure)

For Calories

15:00 EMOM

Minute 1 – Single Arm Devil’s Press

Minute 2 – Air Squats

Minute 3 – Max Distance Treadmill

Dumbbells: 50/35lbs (22.5/15kg)

Accessory Work (No Measure)

12:00 EMOM

Minute 1 – 7 Seated Good Mornings

Minute 2 – 7/7 Banded Clamshell

w/ 1s Hold at Top

Use a lighter weight for the seated good mornings that allows for a focus on control and range of motion.

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
Warm-Up: (8 minutes)

8:00 EMOM

Minute 1: Cardio Choice

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *Barbell Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in

Barbell Complex: 6 Tall Muscle Cleans + + 6 Front Squats + 6 Strict Press

Barbell Warm-Up (No Measure)

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

1-2 Sets, (Dialing in Form)

3 Position Power Clean + 1 Split Jerk with Pause in the Catch and Recovery

+

3 Position Squat Clean + 1 Split Jerk with a Pause in the Recovery

–

3 Sets, Building to 70%

1 Power Clean + 1 Squat Clean + 1 Split Jerk

Clean and Jerk (Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean + Squat Clean + Split Jerk)

We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.

Ideally TnG Today

High Flying Robin (Time)

“High Flying Robin”

For Time

18-14-10

Chest to Bar Pull-Ups (MRx = Pull-Ups, Rx+ = 9-7-5 Bar Muscle-Up)

9-7-5

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: MRx 95/65lb, Rx 155/105lb, Rx+ 185/125lb

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

Score = Time

Goals / Stimulus / Objectives

Goal: 7-11 minutes

Time Cap: 14 minutes

Primary Objective: Maintain strategic sets on Pull-Ups/Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.

Secondary Objective: Limit transition times to keep the intensity high throughout.

Stimulus: High-skill gymnastics meets barbell power output.

RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.
Workout Strategy

Pacing Plan:

Bar Muscle-Ups (9-7-5)

Goal: Unbroken or quick sets (e.g., 5-4, 4-3, 3-2).

If grip is an issue, limit to short, intentional breaks.

Explosive kip & smooth transitions to conserve pulling strength.

Shoulder to Overhead (9-7-5)

Push Jerks recommended to save shoulders.

Ideally unbroken, but a quick break (6-3, 4-3) if needed.

The bar comes down efficiently—don’t waste time resetting.

Burpee Box Jump Overs (9-7-5)

Controlled but aggressive pace—fast down & up but consistent jump mechanics.

Step forward out of the burpee to minimize extra movement.

Keep transitions snappy—no standing around!

Travel/Hotel/Limited Equipment (No Measure)

For Time

18-14-10

Strict Pull-Ups

Dumbbell Push Press

Burpee Bench Jump Overs

Accessory Work (No Measure)

12:00 EMOM

Minute 1 – 6 Strict Pull-Ups

Minute 2 – 6 Strict Ring Dips

Add load or assistance as able, but stay unbroken. These don’t need to be overly challenging today, focus on really good positions and control. This piece of our progression will roll in two week mini blocks.

Recovery (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

3 Sets: For Quality

1:00 Cardio Choice

10 Reps of Squat Therapy

10 Kettlebell Deadlifts

10 Hollow Rocks

10 second Hollow Hold

10 Alternating Bird-Dogs

Barbell Warm-Up (No Measure)

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

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 (Back Squat
Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

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

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

Beefy Joker (AMRAP – Rounds)

“Beefy Joker”

12:00 EMOM

minute 1: 8 Dual Kettlebell Front Squat

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

Kettlebell(s): MRx 2 x 35/18lb, 16/8kg, Rx 2 x 53/35lb, (24/16kg)

Barbell: MRx 155/105lb, Rx 225/155lb

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

Score = Rounds completed successfully

Overview / Goals / Stimulus / Objectives

Goal: Complete each movement unbroken in under 40 seconds

Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.

Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.

Stimulus : Muscular Endurance / Leg Stamina

RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.
Workout Strategy Pacing Plan:

KB Front Squats (8 reps) → Controlled & Unbroken

Keep the torso upright and core braced to prevent collapse under fatigue.

Breathing should match reps—inhale before the squat, exhale at the top.

Deadlifts (12 reps) → Unbroken or 6/6

Use a hip-dominant pull to avoid excessive lower back strain.

If grip or back fatigue sets in, break into 2 quick sets (6/6).

Wall Balls (16 reps) → Unbroken if possible

Focus on a smooth, efficient cycle—don’t rush the squat out of the catch.

Keep hands up and minimize unnecessary movement to conserve energy.

Abmat Sit-Ups (20 reps) → Active Recovery

Breathe deliberately to bring your heart rate down before the next round.

Smooth, consistent pacing—don’t rush, but don’t stop.

Travel/Hotel/Limited Equipment (No Measure)

12:00 EMOM

minute 1: 10 Dual Dumbbell Front Squats

minute 2: 16 Dual Dumbbell Deadlifts

minute 3: 12 Push Press

minute 4: 20 Sit-Ups

Dumbbells: 2×50/35lb, 22.5/15kg

Accessory Work (No Measure)

Sets: For Quality

5 Seated Vertical Jump

4/4 Single Leg Plyo Step Up

5 Broad Jumps

For the seated vertical jumps sit below parallel. Use a box that puts you right around parallel for the plyo step ups.

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