CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep and Body Heat: (5-7 minutes)

400m Run

—

:30/:30 Samson Stretch

10/10 Quadruped Adductor Hip Rock

:30 Down Dog Calf Gas Pedals

:30/:30 Active Pigeon Stretch

Warm-Up (No Measure)

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

3 Sets: Building Towards Workout

10m High Knees / 10m Butt Kicks / 10m Out and Back Accelerations

10 Air Squats / 10 Wall Balls / 10 Partner Wall Balls @ Working Loads

10 Kettlebell Deadlifts / 10 Russian Kettlebell Swings / 10 American Kettlebell Swings @ Working Loads

Sticky Gecko (Time)

“Sticky Gecko”

4 Rounds for Time, With a Partner

400m Medball Run (Weather Sub = .8K Bike with Medball overhead)

50 Partner Wall Balls

50 American Kettlebell Swings

Medball: 20/14lb, 9/6kg, 10/9ft

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

Goals / Stimulus / Objectives

Score = For Time

Goal Time Domain : 20-25 minutes

Cap : 28:00

Stimulus: Leg Stamina / Aerobic Capacity

RPE: 7.5/10

Primary Objective: Complete the Wall Balls unbroken

Secondary Objective: Complete the Kettlebell Swings in sets of 10 or greater
Workout Flow, Strategy and Coaching Notes:

400m Medball Run

One partner carries the medball at a time. Switch as needed to avoid excessive fatigue.

Aim for a consistent pace that allows for smooth transitions into the wall balls.

Communication is key—decide on switch points before you start.

50 Partner Wall Balls

Stand side by side and Shoot the Medball to the Target alternating reps for a combined 50 total repetitions.

Plan to go unbroken here as these style Wall Ball shots are easier than traditional as you have 1 rep to recover between each

50 American Kettlebell Swings

Plan to work into sets of 10-15 reps at a time switching as needed between partners until 50 total reps are completed.

Focus on hip extension with a neutral spine throughout the movement.

Travel/Hotel/Limited Equipment (No Measure)

4 Rounds for Time

400m Run

50 Air Squats

50 American Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg

Accessory Work (No Measure)

5 Sets: For Quality

50ft (15m) Sled Push, For Load

12/12 Banded Terminal Knee Extensions

Recovery (Checkmark)

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Body Heat (5 minutes)

2:00 Cardio Choice

—

:45 Elevated Prayer Stretch

:30/:30 Active Scorpion Stretch

:30/:30 Couch Stretch

General (4-6 minutes)

2 sets: For Quality

10 Alternating Box Step-Ups

8 Bradford Press with Lockout

6/6 Overhead Split Squats

6 Inchworm Push-Ups

Chickenrat (Time)

“Chickenrat”

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Push Jerk

Box Jump Overs

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

Box Height : 24/20in

Part B) 10:00-20:00

Establish a 1RM Split Jerk (From the Rack)

Goals / Stimulus / Objectives

Time Domain for Conditioning: 5-7 minutes

Time Cap: 10 minutes

Score for Part A) Time

Score for Part B) Load

Stimulus: Open Prep / Classic Couplet and Weightlifting

RPE: 9/10

Primary Objective: Complete the Push Jerk + Box Jump Over Couplet in under 8 minutes

Secondary Objective: Reach or exceed 90% of your 1RM Split Jerk
Coaching Notes, Workout Flow and Strategy:

This workout is split into two parts:

Part A (0:00-10:00): A for-time workout combining Push Jerks and Box Jump Overs in an ascending ladder format.

Part B (10:00-20:00): A 1RM Split Jerk test, focusing on maximum overhead strength and technique.

This structure prioritizes barbell cycling, explosive power, and conditioning in Part A before transitioning into a heavy lift under fatigue in Part B.

Focus to move smoothly and stay unbroken on the Push Jerks, while moving with purpose and rhythm on the Box Jump Overs. We will then look to rest, unload barbells and start them in the rack at the 10:00 mark with your first weight on the bar. Plan to make big jumps at first and then take your time, making small jumps with bigger rests towards the end of the 10 minutes.

Split Jerk

Scoring for the WOD above.

Travel/Hotel/Limited Equipment (No Measure)

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Dual Dumbbell Push Press

Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Part B)

3 x 30 second Nose to Wall Handstand Holds

Rest as needed b/t sets

Accessory Work (No Measure)

4 Sets: For Quality

6-8 Dual Kettlebell Z-Press

10/10 Single Leg Rotational Medball Wall Toss

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 (8 minutes)

8:00 minutes: For Quality

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

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

10 Russian Kettlebell Swings

10 Hollow Rocks

10 Alternating V-Ups

Warm-Up (No Measure)

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

3 Sets: For Quality

30 seconds Jump Rope Practice

8 Scapular Pull-Ups

8 Bar Kip Swings

15 second Tuck L-Hang

10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load

Primer (Checkmark)

Primer (2 minutes)

25 Double Unders

5 Toe to Bar

4 Deadlifts

20 Double Unders

4 Toe to Bar

3 Deadlifts

Then.. Transition into the Workout

Hide and Seek (Time)

“Hide and Seek”

For Time

100 Double Unders

50 Toe to Bar

40 Deadlifts

100 Double Unders

30 Toe to Bar

20 Deadlifts

100 Double Unders

20 Toe to Bar

10 Deadlifts

Barbell Load: MRx 135/95lb, Rx 185/125lb

Goals / Stimulus / Objectives

Score = Time

Time Domain: 17-21 minutes

Time Cap: 22 minutes

Stimulus: Chipper / Grip Stamina

RPE: 9/10

This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.

Workout Strategy and Coaches Notes: Double Unders (100 Reps per Round)

Goal: Maintain a steady rhythm and control your breathing.

Break Strategy: Ideally unbroken or 2 quick sets (e.g., 60-40 or 50-50) if needed.

Focus: Stay relaxed, minimize shoulder tension, and control your jump cadence.
Toes-to-Bar (50-30-20 Reps)

Goal: Manage grip fatigue with strategic breaking.

Break Strategy:

Early Rounds (50/30 Reps): Consider 5-8 sets (e.g., 10-10-10-10-10 or 8-8-7-7)

Later Rounds (20 Reps): Push for larger sets if possible

Focus:

Maintain a strong kip with engaged lats.

Avoid early grip failure—use efficient cycling and quick breaks.

Strategy (No Measure)

Deadlifts (40-20-10 Reps, 185/125lb)

Goal: Controlled, consistent reps without excessive grip fatigue.

Break Strategy:

40 Reps: 4-5 sets (e.g., 10-10-8-6-6)

20 Reps: 2-3 sets (e.g., 10-6-4 or 8-7-5)

10 Reps: Unbroken if possible

Focus:

Maintain a neutral spine and engage hamstrings on the pull.

Use a smooth, controlled barbell descent to preserve grip and lower back.

Travel/Hotel/Limited Equipment (No Measure)

For Time

100 Double Unders

50 V-Ups

40 Dual Dumbbell Deadlifts

100 Double Unders

30 V-Ups

20 Dual Dumbbell Deadlifts

100 Double Unders

20 V-Ups

10 Dual Dumbbell Deadlifts

Dumbbells : 2 x 70/50lb, 32/22.5kg

Accessory Work (No Measure)

For Quality:

5 Sets

8/8 Banded Chop (High to Low)

8/8 Kettlebell Half Kneeling Chop and Lift (Low to High)

Accessory Work (No Measure)

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: (6-8 minutes)

2:00 Cardio Choice

—

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep and Primer (8-10 minutes)

With Empty Barbell

3 Hang Muscle Snatch

3 Snatch Grip Push-Press

3 Overhead Squat

3 Hang Power Snatch

3 Hang Squat Snatch

Add Loads so that the barbell is off the floor

2 Sets: With Light Loads

1 Pause Snatch (2 sec @ the Knee)

1 Slow Pull Snatch

1 Snatch

–

Build to Starting Weights

Snatch (Every 90 seconds x 10 Sets
1 Squat Snatch @ 70%+)

Extra Instructions / Coaches Notes

Consistency & Technique: Use this session to dial in positioning, speed, and bar path under moderate load.

Build as Needed: Start at 70% and gradually increase if movement quality remains sharp.

Efficient Receiving Position: Catch the bar with control, stabilize, and stand up with confidence.

Back Squat (Back Squat
Every 3:00 minutes x 3 Sets
3 Reps @ 85-90%)

Extra Instructions / Coaches Notes

Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).

Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.

Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.

Travel/Hotel/Limited Equipment (No Measure)

Part A)

Every 90 seconds x 10 Sets

6 Alternating Dumbbell Squat Snatch

Part B)

Every 3:00 x 4 Sets

8-10 Goblet Squats

Accessory Work (No Measure)

For Quality:

6:00 Tabata (:20 On/:10 Off)

-Single Leg Wall Sit

*Change legs each :20 window, so 6 sets per leg.

5 x 15 GHD Reverse Hypers (Medball Loaded)

Fight to keep each of the single leg Wall-Sit unbroken. Again, this is 6 sets of :20 per leg, alternating through the tabata.

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: (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