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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
6:00 minutes: In Teams of 3 Accumulate

Partner Rowing For Distance

–

Specific Workout Prep and Movements (6-8 minutes)

3 Rounds, (Progressing Movement Patterns

10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings

20 second Forearm Plank

10 Alternating Box Step-Ups / 8 Box Jumps / 6 Box Jump Overs

3-5 Box Pike Handstand Push-Ups

La Familia es Todo (Time)

“La Familia es Todo”

Teams of 3

For Time:

2000m Row

*1 Partner Holds Dual Kettlebell Front Rack

*1 Partner Resting

–

100 Synchro Russian Kettlebell Swings

–

100 Box Jump Overs

*1 Partner Holding Plank

*1 Partner Rest

–

100 Synchro Push-Ups

*Cumulative

Kettlebell: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg

Box Height: 24/20in

Goals / Stimulus / Objectives

Time Domain: 20-30 minutes

Time Cap: 30 minPrimary Objective: Complete the workout in 20-25 minutes , working together to maintain steady transitions and efficiency.

Secondary Objective: Manage fatigue and strategic rest to maximize team performance while maintaining synchro movement quality.

Stimulus: Full-body endurance and team coordinationGrip, shoulder, and core fatigue accumulation from kettlebells and gymnastics work

Strategic work-to-rest balance , ensuring teammates recover effectively

RPE (Rate of Perceived Exertion): 7-8.5/10

Effort should be strong but sustainable , with a final push in the last movement .
Workout Strategy:

Row + Kettlebell Hold:

Rotate partners every 250-500m on the rower to maintain power output.

The front rack hold is highly fatiguing on the core and shoulders —switch often to prevent blowout.

Synchro Kettlebell Swings:

Break into manageable sets (e.g., 15s or 10s) to avoid excessive grip fatigue.

Focus on timing the hip drive together rather than forcing fast reps.

Strategy (No Measure)

Box Jump Overs + Plank Hold:

Make sure someone is always working on Box Jumps, so transition into a plank hold quickly as the other partner starts on the box making sure the resting partner is ready to tackle box jumps as quickly as possible to minimize rest and transitions.

Synchro Push-Ups:

Break into manageable consistent sets that can be cycled through fast as all 3 partners can consistently roll through to complete the reps.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

1000m Run

–

75 American Kettlebell Swings

–

50 Jump Over Object

–

25 Strict Handstand Push-Ups

Kettlebell: 53/35lb, 24/16kg

Accessory Work (No Measure)

4 Sets: For Quality

8/8 Single Leg Romanian Deadlift (3131 Tempo)

:30 second Hollow Body

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

CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here

CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time)

For time:

21 jumping pull-ups

42 single-unders

21 thrusters (weight 1)

18 pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) click here

CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ (Time)

For time:

21 jumping pull-ups

42 double-unders

21 thrusters (weight 1)

18 pull-ups

36 double-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ click here

CrossFit Games Open 25.2 (22.3 Repeat) Scaled Masters 55+ (Time)

For time:

21 jumping pull-ups

42 single-unders

21 thrusters (weight 1)

18 jumping chest-to-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 35 lb (15kg), then 45 lb (20kg), then 55 lb (25kg)

M: 45 lb (20kg), then 65 lb (29kg), then 85 lb (38kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled Masters 55+ click here

CrossFit Games Open 25.2 (22.3 Repeat) Foundations (Ages 16-54) (Time)

For time:

21 bent-over rows

42 jumps

21 thrusters

18 jumping pull-ups

36 jumps

18 thrusters

15 jumping chest-to-bar pull-ups

30 jumps

15 thrusters

Time cap: 12 minutes*

F: 35 lb (15kg) barbell

M: 45 lb (20kg) barbell

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 25.2 (22.3 Repeat) Foundations (Ages 16-54) click here

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2 Sets: For Quality

9/7 Calorie Bike

20/20 Line Hops (Forward and Back / Side to Side)

10 Hollow Rocks

20 Glute Bridges

10 Air Squats @ 3311 Tempo

Warm-Up (No Measure)

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

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

10 V-Ups

10 Wall Ball Squats

-Spend 3-4 minute Talking through GHD points of performance and specifics-

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

6-8 GHD Sit-Ups

10 Wall Balls

Tread Lightly (No Measure)

“Tread Lightly”

30:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 50 Double Unders

minute 3: 15 GHD Sit-Ups (MRx= V-Ups)

minute 4: 20 Wall Balls

minute 5: Rest

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

Goals / Stimulus / Objectives

Primary Objective: Maintain consistent movement each round , hitting prescribed reps within 40-50 seconds per minute to allow for transition time.

Secondary Objective: Focus on movement efficiency under fatigue, especially managing breathing and muscular endurance.

Stimulus : Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance .

The workout will escalate in difficulty over time , with accumulated fatigue affecting later rounds.

RPE (Rate of Perceived Exertion): 6-7/10

First 10 minutes: Feels manageable but requires focus on efficiency.

Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.

Final 10 minutes: Mental grit to stay smooth and avoid falling behind.
Workout Strategy:

Pacing Plan:

Echo Bike: Maintain a steady, aggressive pace , but don’t redline—finish in ~50 seconds.

Double Unders: Unbroken or 2 sets max —avoid excess breaks due to frustration.

GHD Sit-Ups: Controlled reps, not rushed —minimize unnecessary movement to reduce fatigue buildup.

Wall Balls: Aim for unbroken reps, or quick sets of 10-10 if necessary.

Transition Efficiency:

Move immediately to the next station without rushing.

Use the rest minute wisely —deep breaths, shake out the legs, and reset mentally.

Strategy (No Measure)

Breathing & Recovery:

Exhale on each push/pull of the bike to regulate breathing.

Find a steady breathing pattern in double unders to avoid tensing up.

Wall balls: Focus on controlled exhales at the top of each rep.

Potential Pitfalls:

Pushing too hard on the bike early and redlining too soon.

Getting tripped up on double unders —stay relaxed and keep wrists controlled.

Falling behind on wall balls —if you start missing reps, break early and keep moving.

Travel/Hotel/Limited Equipment (No Measure)

30:00 EMOM

minute 1: Cardio Choice

minute 2: 50 Double Unders

minute 3: 15-20 V-Ups

minute 4: 20 Light Dumbbell Thrusters

minute 5: Rest

Accessory Work (No Measure)

For Quality:

5 Sets

:20 Copenhagen Plank , Right

-rest :20-

:20 Copenhagen Plank , Left

-rest :20-

:40 Heel Elevated Squats , Light

-Rest :30 b/t sets-

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