CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

10:00 EMOM

Minute 1: 45 second Bike

Minute 2: 25ft (7.5m) Walking Inchworm to Hollow

Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows

Minute 4: 45 second Row

Minute 5: 30-40 second Wall Lean March

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up: (8-10 minutes)

Go over fine tuning movement patterns and skills for the day

Chest to Bar Skill Work

Burpee Practice: Lead with the chest on the way to the floor and lead with the hips when pulling your legs up to your hands focusing on keeping a neutral spine.

Practice Wall Walk Efficiency by piking your hips into a down dog then moving your feet and keeping straight arms as you move towards the wall.

Work on the turn and go with the shuttle run, cleaning up any pauses at the turn and finding a good rhythm for the day.

Primer (Checkmark)

Primer: (3-4 minutes)

5/4 Cal Bike

3 Burpees to Target

2 Chest to Bar Pull-Ups or Pull-Up Option

– Rest 1:00 –

5/4 Cal Row

2 Shuttle Runs

1 Wall Walk

The Doctor (2 Rounds for reps)

“The Doctor”

10:00 AMRAP

12/9 Cal Echo Bike

10 Burpees to Target

8 Chest to Bar Pull-Ups

Rest 5:00 minutes

10:00 AMRAP

12/9 Calorie Row

6 Shuttle Runs

3 Wall Walks

Shuttle Run = 25ft out and back

Goals / Stimulus / Objectives

Goal : 4-6 Rounds / 10:00 AMRAP

Score: Reps

Stimulus: Cyclical / Bodyweight Conditioning

RPE : 8/10

Primary Objective: Maintain as close to 2:00 rounds as possible

Secondary Objective : Focus on Consistent paces on the machines and push the bodyweight movements
Workout Strategy and Notes: First AMRAP:

Echo Bike / Bike Erg:

Maintain a consistent RPM rather than sprinting and burning out early.

Control your breathing and transition smoothly to burpees.

Burpees to Target:

Find a steady rhythm and cadence; avoid excessive pauses.

Keep movements fluid—step down if needed to maintain efficiency.

Chest-to-Bar Pull-Ups:

Aim for unbroken or two quick sets (5-3, 4-4, etc.)

Use a strong kip and avoid excessive grip fatigue.

Strategy (No Measure)

Second AMRAP:

Row:

Maintain moderate intensity—enough to move quickly but not spike heart rate.

Use controlled, powerful strokes to minimize time spent on the rower.

Shuttle Runs:

Stay light on your feet and control turns to avoid wasted movement.

Breathe intentionally to recover before the wall walks.

Wall Walks:

Maintain a controlled ascent and descent to avoid unnecessary fatigue.

Keep your core engaged to reduce excessive shoulder fatigue later in the workout.

Accessory Work (No Measure)

For Quality:

6 Sets

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

12 Seated Banded Rows

If you don’t have WFHSPU, perform an 4-6 Box Piked Handstand Push-Ups.

Use a challenging band for the rows, and maintain a 3s negative each rep.

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 Warm-Up (3-5 minutes)

2 Sets: For Quality

10 Cossack Squats

16 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

16 Glute Bridges w/Pause at the Top

Specific Prep @ Warm-Up Loads (3-5 minutes)

2 Sets: For Quality

10 Air Squats

8 Dual Dumbbell Deadlifts

6 Dual Dumbbell Hang Power Cleans

4 Inchworm Push-Ups

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Primer (3-5 minutes)

Empty Barbell

3 High Hang Muscle Clean

3 High Hang Power Clean

2 Hang Muscle Clean

2 Hang Power Clean

1 Low Hang Muscle Clean

1 Low Hang Power Clean

–

Add Loads, so that bars are off the Floor

–

2 Sets

1 Pause Power Clean

1 Slow Power Clean

1 Power Clean

Power Clean (Power Clean
Every 3:00 x 4 Sets
1.1.1.1 @ 80-90%
*Rest 10-15s b/t reps

% is Based on 1RM Power Clean

Record Working Weight)

Extra Instructions/ Coaching Notes:

1.1.1.1 Denotes a cluster set of 4 single repetitions. If you’re feeling good, aim to perform 2-3 sets at 90%.

These are meant to be heavy, yet crisp today as we keep progressing our lifts moving in towards the end of this cycle.

Piggyback (AMRAP – Rounds and Reps)

“Piggyback”

For Reps:

14:00 AMRAP

12 Dual Dumbbell Power Cleans

18 Push Ups

24 Air Squats

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

Overview / Goals / Stimulus / Objectives

Goal: 6-9 Rounds

Score: Rounds & Reps

Stimulus: Cyclical / Complementary Triplet

RPE: 8/10

Primary Objective: Unbroken Power Cleans

Secondary Objective: Consistent Round Splits Across

Coaches Notes and Strategy:

Today we have a minimal interference workout which should allow you to push each station in relatively large sets here. Look to keep a steady pace from start to finish today, and keep your squat tempo consistent from round to round. The main point of emphasis here is to keep the dumbbell power cleans unbroken and focus on clean reps and range of motion.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Rounds:

:20 second GHD Supine Hold (Arms Extended)

1:00 Weighted Plank (Hands)

-rest as needed to remain unbroken-

The goal here is a longer static hold focusing both posterior and then anterior. If you can’t go unbroken on the plank, modify time slightly to a challenging unbroken set.

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 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep and Body Heat: (8 minutes)

3:00 Cardio Choice

10 PVC Pass Throughs

5/5 PVC Pipe Around the Worlds

:20/:20 second Standing PVC Pipe Prayer Stretch

10 Alternating Scorpions

General Warm-Up (4-6 minutes)

2 Sets: For Quality

5 Hang Muscle Snatch

8 Scapular Pull-Ups + 6-8 Bar Kip Swings

5 Up Downs

10 Alternating Box Step-Ups

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Warm-Up / Primer (6-8 minutes )

5 Hang Power Snatch + 5 Low Hang Power Snatch (Empty Barbell)

5 Pull-Ups (Jumping /Strict / Kipping / Butterfly)

3 Burpee Box Jump Overs

–

Add Loads

Go Over Kipping and Butterfly Pull-Ups + Barbell Cycling

–

7 Power Snatch

7 Pull-Ups

5 Burpee Box Jump Over

3 Power Snatch

3 Pull-Ups

1 Burpee Box Jump Overs

Manhattan (Time)

“Manhattan”

2 Person Team

For Time: Waterfall

27 Power Snatch

24 Pull-Ups

21 Burpee Box Jump Overs

21 Power Snatch

18 Pull-Ups

15 Burpee Box Jump Overs

Rest 3:00 minutes

21 Power Snatch

18 Pull-Ups

15 Burpee Box Jump Overs

15 Power Snatch

12 Pull-Ups

9 Burpee Box Jump Overs

Barbell Load: MRx 45/35lb, Rx 75/55lb

Box Height: 24/20”

Score = Total Time to Completion from when partner 1 starts Power Snatch and partner 2 finishes last set of Burpee Box Jump Overs

Goals / Stimulus / Objectives

Goal: 18:00 – 22:00

Time Cap: 25 minutes

Stimulus: Barbell Cycling / Grip Endurance / Full Body Muscular Stamina

RPE: 8/10

Primary Objective: Complete each set of Burpee Box Jumps in under 2:00 minutes

Secondary Objective: Maintain big sets on the barbell of 8+ reps each set

Travel/Hotel/Limited Equipment (No Measure)

For Time:

24-20-16-12-8

Alternating Dumbbell Snatch

20-16-12-8-4

Burpee Bench Jump Overs

12-10-8-6-4

Strict Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

Part A)

5 Sets

1:00 Unbroken Dead Hang

10 Barbell Good Mornings, Moderate

Part B)

4 Sets

10/10 Single Arm Dumbbell Bent Over Rows

10-15 Ring Bicep Curls , Moderate

The dead hang must be unbroken, add assistance as needed. Use a load for the curls and overhead extensions where the last 2-3 reps are tough.

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 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Body Heat (4 minutes)

400m Run

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets:

200m Run

10 Air Squats

10 Down Dog Toe Touch

:20/:20 second Single Leg Glute Bridge Hold

20 Glute Bridges

Barbell Warm-Up (No Measure)

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

With an Empty Barbell

6 Overhead Squats

6 Front Squats

6 Back Squats

Add Light Load

4 Overhead Squats

4 Front Squats

4 Back Squats

Add Moderate Load

2 Overhead Squats

2 Front Squats

2 Back Squats

Then Start the Clock for the 5RM Back Squat

Back Squat (Back Squat

Take 12:00 minutes to Establish a Heavy 5 Rep for the Day)

Extra Instructions:

The goal is to build to around 8 RPE , so leaving some room in the tank for a little more in a couple weeks. Those really feeling it today, push it and get a new 5RM, but we are looking for our peak to come in a couple weeks down the line.

Dark n’ Stormy (Time)

“Dark ‘n Stormy”

For Time:

400m Run

(Weather Subs: 500/425M Row, 450/390M Ski, 1.1/1K Bike)

20 Overhead Squats

400m Run

25 Front Squats

400m Run

30 Back Squats

Barbell: MRx 75/55lb, Rx 115/75lb

Goals / Stimulus / Objectives

Goal: 11:00 – 15:00

Time Cap: 15:00

RPE: 9/10

Stimulus: Squat Stamina and Running Capacity

Primary Objective: Go Big On Squats

Secondary Objective : Consistent Run Paces

Travel/Hotel/Limited Equipment (No Measure)

For Time:

400m Run

20 Single Arm Overhead Squats

400m Run

25 Dual Dumbbell Front Squats

400m Run

30 Goblet Squats

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

10-12 Reverse Nordic Curls

100ft (30m) Reverse Sled Drag

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
General (6-8 minutes)

2:00 Cardio Choice

—

2 Sets:

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

10 Hollow Rocks

5/5 Kettlebell Windmills

1 Partial Wall Walk

2 Pike Push-Ups

Warm-Up (No Measure)

To be completed at the instruction of the coach
Strength Primer and Get to Working Loads (8-10 minutes)

2 Sets: For Quality

10 Supine Banded Pull-Aparts

8/8 Single Leg Glute Hip Thrust Off Bench

6-8 Barbell Bench Press (Empty, Then Light Loads)

Then Get to Working Loads

Bench Press (Bench Press
Every 2:30 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%)

Extra Instructions:

% is of your 1RM Bench Press

We are looking to build volume here, good positions and build to a good challenging set on the Bench Press @ 80%. Look for the goal to be between 7-12 Reps.

Cosmo (Weight)

“Cosmo”

15:00 minute EMOM

minute 1: 2 Sets x (1 Wall Walk + 2 Handstand Push-Ups)

minute 2: 12 Dual Dumbbell Rows

minute 3: :20-:30 second Hollow Hold

minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

minute 5: Rest

Choice on Loads Today

Goals / Stimulus / Objectives

Primary Objective : Complete each working set under control within the minute.

Secondary Objective: Consistent movements and positions throughout the workout.

Stimulus: Functional Strength and Stability

RPE: 6/10

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

4 Sets: For Quality

10-12 Standing Rotational Slam Balls

4-6 Ring Dip @ 32×3 Tempo

8-10 Ring V-Outs

Rest as needed b/t sets and exercises

The tempo for the Ring Dip = 3 count lower, 2 count pause, explosive press, 3 count at support

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: (4-6 minutes)

2:00 Cardio Choice

—

2 Sets

10 Bend and Bows

10/10 Wrist Circles

10 Alternating Arms Swings

:15/:15 Overhead Tricep Stretch

20 Bear Plank Shoulder Taps

10 Alternating Scorpion Stretch

Barbell Warm-Up (No Measure)

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

3 Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean

-Add Loads-

Practice Touch and Go Sets of 3 Power Cleans at a time, building to working loads

–

1-2 Sets

1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips

3 Touch and Go Power Cleans @ working loads

5 Lateral Burpees over the Bar

Gin and Tonic (AMRAP – Rounds and Reps)

“Gin and Tonic”

18:00 AMRAP

3 Muscle-Ups (MRx = 3 Strict Pull-Ups and 3 Ring Dips)

6 Power Cleans MRx 95/65lb, Rx 135/95lb

9 Lateral Burpees over the Barbell

Score = Rounds + Reps

Goals / Stimulus / Objectives

Goal: 7-11 Rounds

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Unbroken Movements with a special focus on the Muscle-Ups for those that have them.

Stimulus: High Skill

RPE: 8.5/10
Coaches Notes and Strategy:

Pacing:

Start conservatively; aim for steady movement and minimize rest between transitions.

Look for unbroken reps or quick sets to minimize total rest time.

Power Cleans:

We should be focused on touch and go reps today and keeping the bar close and cyclical throughout the AMRAP.

Muscle-Ups

Work to keep unbroken sets of either the Muscle-Ups or the strength or skill option for the day.

Travel/Hotel/Limited Equipment (No Measure)

18:00 AMRAP

3 Strict Pull-Ups

3 Strict Dips

6 Dual Power Cleans

9 Lateral Burpees over the Dumbbells

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