CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2-3 Sets: For Quality

200m Run

1:00 Row, Increasing Intensity each set

10m Knee Hug Lunge and Twist

10m Walking Inchworm to Hollow Body Hold

10 Alternating Cossack Squats

:20 second Wall Supported Handstand Hold (Add weight shits if possible)

Time Capsule (5 Rounds for time)

“Time Capsule”

Every 6:00 x 5 Sets

450m Ski

300m Row

20 Air Squats

10m Handstand Walk (MRx=Bear Crawl)

Goals / Stimulus / Objectives

Goal: Sub 5:00 minutes / set

Stimulus: Aerobic Threshold / Gymnastics Skill Practice

RPE: 7/10

Primary Objective: Complete each working set in under 5:00 minutes

Secondary Objective : Consistency across all 5 sets

Coaching Notes and Workout Strategy:

We are ideally tackling the run at a strong controlled pace around 5k race pace before hopping on the row. Look to start the row quickly and get the flywheel moving. The row should be paced conservatively with the idea of allowing the drive to happen naturally before hopping off and completing 20 fast air squats before getting upside down and tackling our 10m Handstand Walk or modification thereof.

The goal is consistency and rhythm to this workout while maintaining an intensity of about a 7 RPE.

Travel/Hotel/Limited Equipment (No Measure)

Every 6:00 x 5 Sets

600m Run

30 Air Squats

15m Handstand Walk

Accessory Work (No Measure)

4 Sets: For Quality

5/5 Single Leg Lateral Box Jumps

:30/:30 Side Plank

1:00 Sorenson Hold

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 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

:20/:20 second Banded Front Rack Stretch

:30/:30 second Active Scorpion Stretch

20 Down Dog Toe Touches

40-60 seconds Alternating Active Pigeon Stretch

Specific Warm-Up ( 6-8 minutes)

2 Sets: For Quality

15 Double Unders or 30 Single Unders

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

4 Push Press

Barbell Warm-Up (No Measure)

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

2-3 Sets, Building Loads to starting weights

1 Clean Lift Off

1 Slow Pull Power Clean

3 TnG Power Cleans

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean

Building to a Heavy for the Day)

Extra Instructions / Coaches Notes

We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.

Hunting Trip (Time)

“Hunting Trip”

3 Rounds For Time

60 Double Unders

15 Deadlifts

12 Hang Power Cleans

9 Shoulder to Overhead

Barbell Load: MRx 95/65lb, Rx 135/95lb

Goals / Stimulus / Objectives

Goal Time Domain: 6-9 minutes

Time Cap: 10 minutes

Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.

Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.

Stimulus: Barbell Cycling Efficiency

RPE: 9/10

Workout Strategy and Coaches Notes:

Strategy & Approach: This workout is all about efficient barbell cycling and smart pacing. Athletes should aim to keep transitions quick while managing grip and shoulder fatigue. Double unders should be performed unbroken or in two sets to avoid excessive rest. The deadlifts should be cycled smoothly in 1-2 sets, with focus on bracing and avoiding excessive lower back fatigue. Hang power cleans should be performed efficiently, ideally in sets of 4-6 reps , avoiding early burnout. Shoulder to overhead should be done in 1-2 sets , using push jerks for efficiency and reducing shoulder fatigue. Athletes should control their breathing and manage rest strategically between movements to maintain a consistent pace throughout all three rounds. Coaches should ensure athletes choose appropriate scaling options and reinforce proper barbell cycling techniques to maximize performance and minimize fatigue.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds For Time

60 Double Unders

15 Dumbbell Deadlifts

12 Dumbbell Hang Power Cleans

9 Dumbbell Shoulder to Overhead

Dumbbell Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

5 Sets: For Quality

45 Seconds – Barbell Hip Thrusts, Moderate

-:15 rest-

45 Seconds – Foam Roller Hamstring Curls

-:45 rest-

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
General Warm-Up: (8-10 minutes)

2-3 Sets, For Quality

1:00 Cardio Choice

5/5 World’s Greatest Stretch

6 /6 Half Kneeling KB Windmi ll

6/6 Single Arm Ring Row s

10 Ring V-Out s

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 False Grip Ring Row

6 Bar Kip Swings

10 second Tuck L-Hang

4 Burpees + 4 Box Jump Overs

8/6 Calorie Bike

–

Ring Muscle-Up Skills and Progressions (10-15 minutes)

Gymnastics Skill (No Measure)

Ring Muscle-Ups

8:00 EMOM

3-5 Ring Muscle-Ups

Extra Instructions / Coaches Notes

Level 3: as prescribed

Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips

Level 1: 5-7 Ring Rows + 5-7 Push-Ups

Live Ammo (Calories)

“Live Ammo”

12:00 EMOM

minute 1: 10 Burpee Box Jump Overs

minute 2: 15 Toe to Bar

minute 3: Max Calorie Bike

minute 4: Rest

Box: 24/20in

Score = Total Sum Calories

Goals / Stimulus / Objectives

Goal: Complete 18/13+ Cals

RPE: 9/10

Stimulus: Quad and Midline Stamina

Primary Objective: Finish with a strong Bike Sprint on each round

Secondary Objective : Complete each set of Burpee Box Jump Overs in under 45 seconds.

Workout Strategy and Coaches Notes:

We should be looking to tackle the Burpee Box Jump Overs at a strong pace, looking for efficiency and how well we can maintain our pace on each set. For the Toe to Bar we want to see big sets here with the ideal of completing each set of 15 reps unbroken or close to unbroken. The Bike should be hit at around 90% intensity with the idea of emptying the tank on the final set.

Travel/Hotel/Limited Equipment (No Measure)

12:00 EMOM

minute 1: 12 Line Facing Burpees

minute 2: 15 Toe to Bar

minute 3: Max Effort Cardio Machine

minute 4: Rest

Accessory Work (No Measure)

Part A)

10:00 EMOM

Minute 1 – 8 Narrow Grip Bench Press, Moderate

Minute 2 – 16 Dual KB Gorilla Rows

Part B)

5:00 Tabata (:20 Work/:10 Rest)

Station 1 – Banded Bicep Curls

Station 2 – Banded Tricep Extensions

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 (6-8min)

3 Sets: For Quality

20/20 Line Hops (Forward and Back + Lateral)

10 Bootstrap Squats

10 Alternating Step-Ups

10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads

10 Dumbbell Goblet Squats @ Warm-Up Loads

Warm-Up (No Measure)

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

2 Lateral Shuttle Runs

6/6 Dumbbell Snatch @ Warm-Up Loads

8 Alternating Goblet Step-Ups

8 Goblet Squats

2 Shuttle Runs

6/6 Dumbbell Snatch @ Workout Loads

8 Alternating Goblet Step-Ups

–

Bring Barbells to the Rack and Start Loading towards a 5RM

Back Squat (Take 15:00 minutes to Establish
Back Squat 5RM
)

Extra Instructions / Points of Performance

We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.

Ron (AMRAP – Rounds and Reps)

“Ron”

15:00 AMRAP

8 Shuttle Runs

12 Dumbbell Snatch, Right

12 Dumbbell Snatch, Left

16 Goblet Box Step Ups

Shuttle Run = 25ft / (7.5m) Out and Back

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

Box: 24in/20in

Score = Rounds + Reps

Overview / Goals / Stimulus / Objectives

Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups

Secondary Objective: Consistent Shuttle Run Pace

Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch

RPE: 8/10

The goal is to maintain steady movement without hitting a fatigue wall too early.

Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.

Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.
Strategy:

Pacing & Efficiency

Maintain a steady, controlled pace from the start to avoid burnout.

Focus on smooth transitions between movements to minimize wasted time.

Avoid redlining early—consistency will yield a higher score over 15 minutes.

Strategy (No Measure)

Breakdown by Skill Level

Advanced:

Aim for unbroken movements with quick, controlled transitions.

Maintain a steady run pace, slightly pushing in the final minutes.

Intermediate:

Break snatches into two quick sets if necessary (6-6 per arm).

Manage breathing during shuttle runs and step-ups to prevent burnout.

Beginner:

Break snatches into smaller sets (e.g., 4-4-4 per arm).

Step deliberately during shuttle runs instead of sprinting.

Use a lighter dumbbell or adjust box height if needed.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

4 Sets: For Quality

5 Seated Vertical Jump

4/4 Single Leg Plyo Step Up

5 Broad Jumps

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep and Body Heat: (8-10 minutes)

400m Run

2:00 Bike

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Warm-Up (No Measure)

To be completed at the instruction of the coach
General + Specific Prep (Warm-Up Loads) / (8-10 minutes)

2 Sets: For Quality

10 Alternating Deep Lunge Mountain Climbers

10 Dual Dumbbell Deadlifts

8 Dual Dumbbell Hang Power Clean and Push Jerk

:20 second Wall Lean March / Sprint

Solar Flare (Calories)

“Solar Flare”

For Max Calories with a Partner

4 Sets:

4:00 AMRAP

6 Dual Dumbbell Burpee

8 Dual Dumbbell Hang Clean and Jerk

200m Run

– Max Calorie *Bike

– Rest 2:00 b/t sets-

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

Workout Flow: Waterfall Format

Athletes will work in a waterfall-style progression, moving sequentially through each station. The workout begins with Dumbbells, transitions into a Run, and finishes with alternating max-calorie efforts on the Bike in the remaining time of 4:00 minutes

Workout Breakdown:

Partner 1 starts by completing all Dumbbell Burpees and Dumbbell Hang Clean & Jerks.

Once Partner 1 finishes the Dumbbell movements, Partner 2 may begin their Dumbbell work.

Partner 1 moves on to the Run immediately after finishing the Dumbbells, while Partner 2 continues their Dumbbell work.

Even if Partner 1 is still running, Partner 2 can start their run once their Dumbbell work is done.

Once Partner 1 returns from the Run, they can begin accumulating calories on the Bike.

After Partner 2 returns from the Run, both partners will alternate on the Bike for max calories in the remaining time.

This structure ensures constant movement, strategic pacing, and an intense finish on the Bike.
Goals / Stimulus / Objectives

Goal Calorie Count: Each athlete should aim for 12-18+ calories per bike effort depending on size, power output, and fatigue management.

Total team calorie goal: 80-120+ calories across all 4 sets.

Stimulus: This is a threshold-style workout, meaning athletes should work at a sustainable but aggressive pace throughout.

RPE: 9/10

Primary Objective: Maximize calories on the bike while maintaining smooth, efficient movement in the dumbbell work and run. The faster and smoother the first three movements, the more time and energy left for the bike each round.

Secondary Objective: Manage fatigue efficiently by breathing through each movement and avoiding wasted transitions.

Strategy (No Measure)

Dumbbell Burpees: Find a rhythm—avoid pausing too long between reps. Control breathing to prevent spiking the heart rate too soon.

Dumbbell Hang Clean & Jerks: Use the legs to drive the weight up rather than relying purely on the arms. Keep an efficient front-rack position to avoid unnecessary fatigue.

200m Run: Move at a pace that is tough but controlled—the goal is to get to the bike with enough energy to push hard. No slow jogging—push the effort while staying composed.

Bike: Ramp up quickly—every second counts. Work in short, aggressive bursts if there’s limited time. Use the final 15-20 seconds to sprint for max calories.

Key Takeaways:

Move efficiently through the dumbbells and run to leave maximum time and energy for the bike.

Communicate with your partner so transitions are quick and seamless.

Hold a sustainable pace early, but push the final two rounds to hit your best calorie output.

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)

5 Sets: For Quality

6/6 Single Leg Landmine Deadlift , Moderate

12 Barbell Hip Thrusts , Moderate

Rest as needed b/t sets

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 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

:30/:30 Banded Front Rack Stretch

General + Specific Prep (4-6 minutes)

2 Sets:

8 Box Step-Ups + 6 Box Jumps (Step-Down)

6 Tall Muscle Cleans + 6 Barbell Front Squats

:15 second Passive Hang + :15 second Active Hang

8 Ring V-Outs

8 Ring Rows

Gymnastics Skill (No Measure)

Gymnastics Specific Progressions (10-15 minutes)

Toe to Bar

Chest to Bar

Bar Muscle-Up

Blackhole (Time)

“Blackhole”

3 Rounds

12 Box Jumps (Step Down)

12 Front Squats

12 Toes to Bar

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Front Squats

15 Chest to Bar Pull-Ups (MRx = Pull-Ups)

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Front Squats

18 Bar Muscle Ups (MRx = Burpee Pull-Ups)

Box: 24in/20in

Barbell: MRx 75/55lb, Rx 95/65lb

Score: Time

Goals / Stimulus / Objectives

Goal: 18:30 – 25:00

Time Cap: 25 minute Time Cap

Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.

RPE: 8/10

Primary Objective: Push the Early Rounds

Secondary Objective: Intelligent Bar Muscle Up Approach
Coaches Notes and Strategy

Today’s workout will be an Open style ascending skill piece, but the fitness demand will be high here. The early rounds of gymnastics are on the approachable side in this setup, and the one massive set of bar muscle ups is our standout separator at the end. Look to tackle the gymnastics sets here with smart breaks from the get-go in order to have enough in the tank to tackle that last big set of Bar Muscle-Ups well. Listen to your lower body during the box jump and front squat combo, especially in the 18s here!

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds

12 Box Jumps (Step Down)

12 Goblet Squat

12 V-Ups

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Goblet Squat

15 Pull-Ups

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Goblet Squat

18 Burpee Pull-Ups

Box: 24in/20in

Barbell: 95/65lbs (43/30kg)

Score: Time

Can sub a Bench for Box if non is available

Accessory Work (No Measure)

5 Sets: For Quality

12-16 GHD Sit-Ups

:16/:16 Second Side Star Plank

:16/:16 Second Copenhagen Plank

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