CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (4-5 minutes)

2 Sets: For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

10 Air Squats

5 Squat Jumps

5 Inchworm Push-Ups

5 Pike Push-Ups

:30 second Jump Rope

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up: (5-7 minutes)

@ Warm-Up Load

5 Dumbbell Thrusters

5 Bar Kip Swings

5 Strict Knee Raises

15 Double Unders or 30 Single Unders

5 Dumbbell Thrusters

3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar

5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)

15 Double Unders or 30 Single Unders

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Specific Primer: (3-4 minutes)

2 Sets: Building Loads

3 Front Squats

2 Push Jerks w/1sec Pause in the Dip on the First Jerk

1 Split Jerk w/3 sec Pause in the Catch

2 Front Squats

1 Split Jerk

Then.. build to starting weight on the complex (2-3 minutes)

Clean and Jerk

There is no Clean & Jerk. This is for the weight percentages for the strength portion.

Front Squat (Every 3:00 minutes x 5 Sets
2 Front Squats
1 Split Jerks
1 Front Squat
1 Split Jerk

Starting @ 70% of 1RM Clean and Jerk)

Extra Instructions:

Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.

Split Jerk (Scoring for the above.)

Old Fashioned (AMRAP – Rounds and Reps)

“Old Fashioned”

For Reps:

13:00 AMRAP

10 Dumbbell Thrusters

10 Toes to Bar

30 Double Unders

Dumbbells: MRx 2×30/20lb, Rx 2×50/35lbs

Goals / Stimulus / Objectives

Goal : 5-8 Rounds

Score: Rounds & Reps

Stimulus: Grip Stamina / Muscular Endurance

RPE : 9/10

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head, knowing that redlining too early here will definitely come back to bite you in the end.

Primary Objective: Move consistently through all movements while managing grip, breathing, and heart rate. Keep the Toe to Bar or Thrusters Unbroken throughout.

Secondary Objective : Double Under Efficiency and using those as a recovery today.
Workout Strategy and Notes:

Move at a consistent, sustainable pace. Avoid sprinting out of the gate. For the Thrusters and Toes to Bar, take short breaks only when absolutely necessary to avoid muscle failure. During double unders, relax your shoulders and keep your breathing under control. Keep the transitions tight and move seamlessly between movements.

Break Smart: Break only when needed to avoid hitting a wall, especially on the thrusters and toes-to-bar.

Grip Management: Grip fatigue will accumulate, so stay efficient on the bar and jump rope.

Effort Distribution: Push hardest in the last 3:00—leave it all on the floor.

Approach “Old Fashioned” with a focus on steady effort and smooth transitions. The balance of strength, skill, and conditioning will leave you feeling accomplished by the time the clock hits zero.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed, Can sub V-Ups if no Pull-Up Bar Available

Accessory Work (No Measure)

For Quality:

5 Sets

10/10 Single Leg Hip Thrusts , Moderate

15 Goblet Cyclist Squats

-rest as needed b/t sets-

For the cyclist squats, do not extend the knees or hips fully at the top of each rep to keep constant tension on the quads. Aim to rest minimally between each movement. For the single leg hip thrusts, a sandbag or dumbbell on the lap is ideal.

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
Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups (4-6 minutes)

—

30 second Machine (Row or Bike)

10 Russian Kettlebell Swings (Working Loads)

10 Single Kettlebell Suitcase Steps

30 second Machine (Row or Bike)

10 American Kettlebell Swings

5/5 Front Rack Step-Ups

Primer: Have athletes set-up in their stations / starting on a delay (2-3 minutes)

:20 second Row

:20 American Kettlebell Swings

:20 second Bike

:20 second Single Kettlebell Front Rack Step-Ups

Rest 2:00 minutes, then get into the workout

White Russian (AMRAP – Reps)

“White Russian”

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: Calorie Echo Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

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

Box Height 24/20″

Overview / Goals / Stimulus / Objectives

Goals:

Row : Male (14-20 Cals) / Female (10-16 Cals)

AKBS: 15-25 Reps

Echo : Male (12-18 Cals) / Female (10-14 Cals)

FR Step-Up: 15-20 Reps

Maintain consistent pacing on both machines and kettlebell movements without sacrificing form or overtaxing your heart rate.

Stimulus: Mixed-Modal Aerobic Power

Repeated efforts focusing on steady, sustainable output

Short rest period to aid in partial recovery

RPE: 8/10

Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.

Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.

Travel/Hotel/Limited Equipment (No Measure)

20:00 EMOM

minute 1: Machine

minute 2: American Kettlebell Swings

minute 3: Machine

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 53/35lb, 24/16kg

Bench Step-Ups

Accessory Work (No Measure)

4 Sets: For Quality

:20/:20 Single Arm Ring Plank

:30/:30 Tall Kneeling Paloff Press

:40 second Sandbag Bear Hug Hold

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
General Warm-Up: (8 minutes)

8:00: For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps

6 Inchworm Push-Ups

6/6 Single Leg Romanian Deadlift

10 Barbell Good Mornings

Warm-Up (No Measure)

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

Bench Press: 2-3 Sets of 2-3 Reps, building loads to working weight

*Emphasis on bracing and creating full body tension, utilizing the posterior chain in order to create a stable platform to press from .

-Deadlift: 2-3 Sets of 3-4 Reps, building loads to working weight

*Emphasis on creating a vertical shin, pushing the ground away and maintaining tension and a neutral spine for touch and go reps in sets of 5+

Primer: @ Working Load (2 minutes)

5 Bench Press

5 Deadlifts

30 second Bike, Building to 10 sec Sprint

Wartortle (AMRAP – Reps)

“Wartortle”

In Teams of 3: Rotating Stations

5 Sets:

1:00 @ Each Station

Station 1: Max Bench Press MRx 95/65, Rx 135/85

Station 2: Max Deadlift MRx 155/105, Rx 225/155

Station 3: Max Calorie Bike

Station 4: Rest

Goals / Stimulus / Objectives

Time Domain:

Main Working Time: 20:00 (1:00 per station x 5 sets)

Stimulus: Muscular Strength, Power Output, and Conditioning

RPE : 8/10

Primary Objective: Each athlete maintains consistent reps/calories across all sets.

Secondary Objective: Focus on proper form and safe execution under fatigue.
Notes and Flow for the Workout:

This is a team of 3 , rotating stations workout.

Each station lasts 1:00, with athletes rotating immediately to the next station. One station is designated as a rest.

Flow:

Partner 1 begins at Station 1: Bench Press .

Partner 2 begins at Station 2: Deadlift .

Partner 3 begins at Station 3: Calorie Bike .

After 1:00, all athletes rotate to the next station in order.

Rest is built into the rotation after the Calorie Bike.

Continue rotating through all 4 stations until each athlete has completed 5 full sets at each station.

Travel/Hotel/Limited Equipment (No Measure)

5 Sets:

1:00 @ Each Station

Station 1: Max Dumbbell Bench Press

Station 2: Max Dumbbell Deadlift

Station 3: Max Effort Stationary Bike or Shuttle Run

Station 4: Rest

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Dumbbell Chest Flys

10-12 Dumbbell Hex Press

10-12 Ring Hamstring Curls

()

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
Mobility and Body Heat (4 minutes)

1:30 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets For Quality

10 PVC Pipe Pass Throughs

5/5 PVC Pipe Around the Worlds

5 PVC Pipe Overhead Squats

5 Squat Jumps

:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang

8-10 Ring Rows

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (5-7 minutes)

3 Sets: Empty Barbell

High Hang Snatch Pull

High Hang Muscle Snatch

Overhead Squat

Snatch Balance

Hang Snatch Pull

Hang Squat Snatch

Low Hang Squat Snatch

Add Load: Barbell Off the Floor

Slow Snatch Pull

Squat Snatch

Snatch Pull

Squat Snatch

Build Loads to 75% over the course of 3-4 Sets

Snatch (Squat Snatch
For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch)

Extra Instructions:

% is Based on 1RM Squat Snatch

Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.

Mewtwo (Time)

“Mewtwo”

For Time:

60 Wall Balls

45 Chest to Bar Pull-Ups (MRx= Pull-ups)

30 Power Snatch

Wallball: MRx 14/10, Rx 20/14

Barbell: MRx 75/55, Rx 135/95

Goals / Stimulus / Objectives

Goal: 8:00 – 13:00

Time Cap: 15:00

RPE: 10/10

Stimulus: Sprint Chipper

Primary Objective: Strong Finish on Snatches

Secondary Objective: Pick Your Pace and decide where you are going to pick things up.

Coaching Notes and Strategy:

This workout will be crucial for most athletes to pick their poison where they will go big and push. Regardless, being able to finish strong on the barbell will be key here in your approach. Our more experienced athletes will be looking at a more aggressive scheme across all 3 movements, going for 2-3 sets on both the wall balls and Chest to Bar. For most athletes they should be looking to go big and push either the wall ball or pull-up bar, and take the other movement slightly more conservatively, so we can finish strong on the barbell.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

90 Air Squats

30 Strict Pull-Ups

60 Alternating Dumbbell Snatch

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

8-10 Feet Elevated Ring Rows

10-12 Dual Dumbbell Zottman Curls

:30-:40 second Weighted Wall Sit

()

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General (10-12 minutes)

2 Rounds at a Moderate Pace:

1:00 Easy Row or Jog

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

10 Alternating Bird-Dogs

Specific Movement Efficiency Talk and Practice

Warm-Up (No Measure)

To be completed at the instruction of the coach
Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)

5 Slow Burpees focusing on controlled movement

5 Fast Burpees to simulate workout pace

2 Partial Wall Walks (stop halfway up)

2 Full Wall Walks focusing on control and bodyline engagement

Workout Primer: (2-4 minutes)

100m Run

5 Burpees

Rest 30 seconds –

9/7 Calorie Row

2 Wall Walks

Raticate (10 Rounds for time)

“Raticate”

Every 3:00 minutes x 10 Sets

Station 1:

.55/.5K Bike

15 Burpees

Station 2:

20/16 Calorie Row

5 Wall Walks

Goals / Stimulus / Objectives

“Raticate” is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 – 2:15 / Set

Primary Objective : Complete each working segment by 2:30 on the clock

Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.
Strategy:

Pacing:

Aim to finish each station with at least 30-45 seconds of rest.

Bike at a controlled pace to save energy for burpees.

Maintain consistent rowing strokes and avoid rushing wall walks.

Efficient Movement:

Keep burpee transitions smooth with minimal rest between reps.

Use steady, controlled hand and foot placement during wall walks to avoid unnecessary fatigue.

Breathing and Recovery:

Focus on controlled breathing during burpees and wall walks.

Use the rowing phase to regulate your heart rate and prepare for the next station.

Travel/Hotel/Limited Equipment (No Measure)

As Prescribed

Accessory Work (No Measure)

3-4 Sets: For Quality

15 Weighted Hip Extensions

:30 second Sorenson Hold

:15-:30 second GHD Supine Hold

()

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: (5-7 minutes)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Double Unders)

5/5 Pendulum Lunges

10 Dumbbell Goblet Squats

8/8 Single Dumbbell Suitcase Deadlift

Warm-Up (No Measure)

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

3 Sets: For Quality

8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength

6 Dual Dumbbell Power Cleans

6 Dual Dumbbell Reverse Lunges

20 Double Unders

Dumbbells @ Warm-Up Loads

Back Squat (Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%)

Extra Instructions / Coaches Notes

We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.

A note that now we will have increased rest

Blastoise (AMRAP – Reps)

“Blastoise”

8:00 AMRAP

1-2-3-4-5… Dual Dumbbell Power Clean

2-4-6-8-10…Dual Dumbbell Farmers Lunges

10-20-30-40-50…Double Unders

Load: MRx 35’s/25’s, Rx 50’s/35’s

Goals / Stimulus / Objectives

This 8:00 AMRAP is a ladder-style workout designed to test athletes’ coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer’s Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Goal: 6-8 Rounds

Primary Objective: Unbroken reps across each movement

Secondary Objective: If possible go directly from the Dual Dumbbell Power Clean directly into the Dual Dumbbell Farmers Lunges

Stimulus: Grip Stamina / Booty Pump

RPE: 8.5/10

Coaches Notes and Strategy:

Pacing:

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

The workout intensifies as reps increase, so avoid burnout early on.

Dumbbell Movements:

Keep transitions between movements quick.

Use legs to drive the Power Cleans and maintain core engagement for the Lunges.

Double Unders:

Aim for unbroken or manageable sets early on.

For scaled athletes, stick to consistent single unders or a reduced rep count.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

onal Accessories

For Quality:

Every 1:30 x 10 Sets, Alternating Stations

Station 1 – :30 Leg Extension Hold + :30 Max Reps Leg Extensions

Station 2 – 1:00 Plate Step Ups w/ Bearhug Sandbag, Moderate Load

For the step ups you will put a 45lb plate on the ground and step up to it, alternating legs each rep. This should be a very glute and lower back intensive exercise. For the seated leg extensions use a medball or dumbbell pinched between the feet.

If you don’t have a sandbag, perform dual kettlebell front rack step ups.

()

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