CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep:

2 Sets: For Quality

1:00 Cardio Choice

10 Kettlebell Deadlifts

10 Alternating Reverse Lunges

10 Glute Bridges

:30 Dead-Bugs

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell + Plyo Prep:

6 Empty Barbell Romanian Deadlifts

2 Broad Jumps (Both Legs)

4 Deadlifts @ 40%

1/1 Single Leg Broad Jump with 2 foot landing

4 Deadlifts @ 50%

1/1 Single Leg Broad Jump with 2 foot landing

—

Then, build to 65% for working sets

Deadlift (Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM
+
2/2 Single Leg Broad Jump to 2 Foot Landing)

Coaching Notes, Strategy, and Goals

Modifications:

Move to Hex Bar Deadlift or Sumo Deadlift as the primary mods for Deadlift today.

Just do a traditional Broad Jump today for 3 reps rather than single leg for 2/2

Cornbread Collapse (AMRAP – Reps)

“Cornbread Collapse”

Tabata Mash-Up

8 Sets

:20 American Kettlebell Swings (MRx = Russian KB Swings)

:10 Rest

:20 Burpees

:10 Rest

Kettlebell: 53/35lb, 24/16kg

Coaching Notes, Strategy, and Goals

Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set

Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control

RPE: 9/10

Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off

Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed
Workout Strategy:

This piece blends two high-output movements into quick sprints with short rest periods. The kettlebell swings should be performed unbroken every round—control the hip drive, and keep the bell above the head without overextending. Breathe intentionally at the top of each rep.

The burpees are where athletes tend to fade. Focus on finding a consistent rhythm, it doesn’t need to be frantic, but it should be steady and aggressive. Work to find a style of burpee that allows for continuous movement and limited drop off. This could mean jumping back then stepping up, rebounding, or step back and hop up on the burpee. But, the overall goal here is to maintain a burpee rate that is faster than 1 rep every 3 sec.

The :10 rest intervals will feel short and allow just enough time to get reset for the next movement and tackle them with full intensity.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed or Dual Dumbbell Hang Muscle Snatch @ 2 x 30/20lb, 14/9kg

Accessory Work (No Measure)

4 Sets: For Quality

12 Ring Hamstring Curls

:45 Weighted Sorenson Hold

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 Prep

2 Sets:

200m Run

10 Tempo Air Squats 31×1

10 Deep Lunge Mountain Climbers

:30 Down Dog Calf Gas Pedals

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep

2 Sets:

3 Tall Muscle Cleans

3 Front Squats

3 Hang Power Cleans

3 Hang Squat Cleans

3 Paused Front Squats (:01 pause)

Then Add loads and Build to ~60–65% for Set 1 of complex

Clean (Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%

% is Based on 1RM Squat Clean)

Coaching Notes, Strategy, and Goals

Modifications:

We can move to Power Cleans, Hang Power Cleans, or even Dumbbell Power Cleans today.

If needed, move to Power Cleans + Back Squats if the front rack positioning is the biggest issue for athletes today.

Meat Sweats (Time)

“Meat Sweats”

For Time:

200m Run

5 Front Squats

200m Run

10 Front Squats

200m Run

15 Front Squats

200m Run

20 Front Squats

Barbell MRx 75/55lb, 34/25kg, Rx 135/95lb, 61/43kg

Coaching Notes, Strategy, and Goals

Goal: 6-9 min

Time Cap: 12 minutes

Stimulus: Pacing Under Fatigue / Leg Endurance

RPE: 8/10

Primary Objective: Maintain composure and barbell control as volume builds

Secondary Objective: Keep run pace consistent to preserve front squat quality
Workout Strategy:

This is a lower-body grinder with increasing squat volume and decreasing run recovery. The first 200m run should be fast but controlled, think of it as a buy-in. Front squats at this weight should ideally be unbroken for the first two sets, with a plan to break once in the set of 15 and possibly 2-3 times in the set of 20 if needed. The thought here is that the runs will be relatively smooth on the first two sets as you will only have a brief 5 rep set on front squats, but the fatigue should build after the set of 10 and definitely into the 15.

The runs serve as the active recovery, so avoid redlining. Focus on breathing and resetting your posture before approaching the bar again. The biggest challenge will be keeping midline stability and front rack integrity in later sets as the legs fatigue and lungs start to take over.

Keep a strong rack position, braced midline, and intentional barbell setup. Athletes who go out too hot on the run or rush barbell reps will fall apart by the set of 20.

Travel/Hotel/Limited Equipment (No Measure)

Dumbbell Front Squats @ 2 x 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets, For Quality

10 Hollow Rocks

10 V-Ups

10 Russian Twists

:10 second Hollow Hold

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
Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Rowing Golf (No Measure)

Rowing Golf

Row to 1000m with a partner, alternating every 100m

The goal is to roll into 100m directly on the dot so that you hit 100m – 200m – 300m without being over or under.

If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.

Primer (Checkmark)

To be completed at the instruction of the coach.
5 Dual Kettlebell Front Squats @ moderate load

2 Partial Wall Walks

5 Dual Kettlebell Front Squats @ working load

2 Full Wall Walks

ATLiens (AMRAP – Rounds and Reps)

“ATLiens”

20:00 Partner AMRAP

300/250m Row

10 Dual Kettlebell Front Squat

3 Wall Walks

Kettlebells: MRx 2 x 35/18lb, 16/8kg, Rx 2 x 53/35lb, 24/16kg

*Alternating Full Round with a Partner for Rounds + Reps

Coaching Notes, Strategy, and Goals

Goal: 8–10 Total Rounds (4–5 per partner)

Stimulus: High Intensity 1:1 Intervals and Midline + Quad Stamina

RPE: 7.5–8/10

Primary Objective: Consistent, unbroken movement on squats and wall walks (this means not stopping here to rest on the floor)

Secondary Objective: Keep transitions sharp and rowing pace steady across rounds
Workout Strategy:

This is a smooth and steady grind with deliberate movement and quick transitions. Each athlete completes a full round before switching, aiming to keep total round times in the 2:00–2:30 range for repeatability. The row should be performed at a moderate but sustainable pace, which is enough to get the heart rate up without redlining.

Wall walks will challenge shoulder stamina and control under fatigue. Athletes should stay calm and move smoothly through all three reps without breaking or loss of tension. Avoid burnout by maintaining good mechanics and staying ahead of fatigue in early rounds.

Travel/Hotel/Limited Equipment (No Measure)

8 Sets

200m Run

10 Dual Kettlebell or Dumbbell Front Squat

3 Wall Walks

Load: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg

Accessory Work (No Measure)

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

Recovery (Checkmark)

5 Sets: For Quality

:30 Flutter Kicks

Rest :15

:30 Scissor Kicks

Rest :15

:30 Tall Plank Knees to Elbows

Rest :15

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat & Mobility Flow

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scap Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep

2 Sets:

4 Burpees

6/6 Dumbbell Hang Muscle Snatch

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Barbell Overhead Squats

Primer (Checkmark)

To be completed at the instruction of the coach.
Specific Barbell Primer

2 Sets w/ Empty Barbell

3 Position Muscle Snatch

3 Position Power Snatch

3 Position Squat Snatch

Snatch (3 Position Snatch
High Hang + Hang + Floor
Every 90 seconds x 8 Sets
1+1+1
*Can drop the bar on the 3rd rep when lifting from the floor.
*These are ideally all performed as a squat snatch.)

Coaching Notes, Strategy, and Goals

Modifications:

We can look to keep this as a 3 pos power snatch + overhead squat to work on dynamic positions without catching dynamically in the Overhead Squat.

Player’s Ball (Time)

“Player’s Ball”

4 Sets: For Time

15 Pull-Ups

5 Devils Press

Rest 1:00 b/t sets

Dumbbells: MRx 2 x 30/20lb, 14/9kg, Rx 2 x 50/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

Goal: 1:15–2:00 per set / Total Time: 7-11min

Time Cap: 12min

Stimulus: Grip Fatigue Management / Upper Body Interference

RPE: 8.5/10

Primary Objective: Keep Pull-Ups fast and controlled, ideally unbroken

Secondary Objective: Maintain sharp mechanics on Devil’s Press despite fatigue
Workout Strategy:

This is a sprint-style upper body interference workout where grip endurance and breathing under tension are key. The pull-ups should be quick, unbroken for higher-level athletes, or in fast sets of 8-7,10-5, or 5-5-5 to prevent early burnout.

The Devil’s Press will be the crux of this workout and demand a lot of energy. Look to stay steady here and keep on a good pace as you have the 1:00 rest after each set. The rest period will allow for partial recovery, but fatigue will build, so pacing is still necessary and consistent paces for each set across are what we are really looking for here.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

Part A)

Banded Snatch Pulls

4 x 4 @ 85% of 1RM Snatch

*These pulls will not be touch and go. Reset on the floor for each rep.

Part B)

4 Sets: For Quality

10-12 Ring Bicep Curls

10-12 Ring Tricep Extensions

12-15 Banded Face Pulls

Recovery (Checkmark)

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

3 Sets: For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer (Checkmark)

To be completed at the instruction of the coach.
Primer:

1x Through

10/7 Calorie Echo Bike

12 GHD Sit-Ups

200m Run

Hey Ya (4 Rounds for time)

“Hey Ya”

Every 6:00 x 4 Sets

20/14 Calorie Echo

25 GHD Sit-Ups

400m Run

Coaching Notes, Strategy, and Goals

Goal: Sub 5:00 per set

Score: Average Time / Set

Stimulus: Mixed Monostructural Stamina / Midline Resilience

RPE: 8/10

Primary Objective: Hold consistent pacing across all 4 sets

Secondary Objective: Push the pace on the run while maintaining GHD quality and bike intensity
Workout Strategy:

This is about managing your output ceiling across repeated high-effort intervals. Each set starts on the Echo Bike, so come out hot, but not reckless. RPMs should start out hot and then cool off a bit to allow immediate transition to the GHD. The GHD Sit-Ups will spike your heart rate and tax the midline, so keep your rhythm tight and aim to stay unbroken or split into 20/10 if needed. We are looking for these to be done in under 1:15 in order to allow athletes to start on the GHD every 1:15.

Set 1 is your benchmark. Sets 2 and 3 require grit. Set 4 is a race to finish in under the time cap (6min)

Accessory Work (No Measure)

4 Sets: For Quality

10 Weighted Russian Twist (Over and Back = 1)

15 Seated Barbell Calf Raises

:30 Dual Kettlebell Front Rack Wall Sit

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 Prep

3 Sets:

1:00 Row (:30 Easy – :20 Mod – :10 Hard)

10 Goblet Cossack Squats

6 Inchworm Push-Ups

:30/:30 Side Plank

:20/:20 Single Arm Plank

Specific Barbell Prep

3 Sets, building to working loads

1 Pause Front Squat + 3 Front Squats

Front Squat (Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70%
2 Sets x 1+3 @ 75%
1+2 @ 80%

Pause :03 on the Pause Front Squat
*After Each Set Complete 3 Broad Jumps for Distance)

Coaching Notes, Strategy, and Goals

Modifications:

We can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.

Work in Progress (2 Rounds for reps)

“Work In Progress”

Part A)

5:00 AMRAP

60 Wall Balls 20/14lb, 9/6kg, 10/9ft

-Max Calorie Row

Rest 5:00 minutes

Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls 20/14lb, 9/6kg, 10/9ft

Coaching Notes, Strategy, and Goals

*Re-Test (June 19th, 2024)

Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B

Stimulus: Max Effort Aerobic and Muscular Endurance Output with Built-In Interference

RPE: 9/10

Primary Objective: Stay controlled on Wall Balls to earn time for high-effort calories

Secondary Objective: Pace the row to hit a repeatable number and finish with efficiency on the second effort
Workout Strategy:

The name says it all, this is a pacing and composure test with a twist. In Part A, athletes should attack the 60 Wall Balls in 2–3 sets, but without redlining. Every second saved gets converted into max calories, and that calorie total becomes your wall ball time bank in Part B.

The row in Part A should start at a controlled pace and finish with a push, knowing it sets the terms for Part B. In the second effort, you’ll be under fatigue but mentally driven to match or beat your own performance, this is a built-in re-test under stress.

Movement Modifications:

Wall Balls: Reduce weight first (14/10lb, 6/4kg), then target height, then move to Medball Squat + Press or Goblet Squats

Row: Sub any machine for the row today and can use the same strategy for the workout

Travel/Hotel/Limited Equipment (No Measure)

Part A)

5:00 AMRAP

80 Air Squats

-Max Distance Run

Part B)

5:00 AMRAP

Part A Run Distance

-Max Air Squats

Accessory Work (No Measure)

Part A)

4 Sets: For Quality

5/5 Bulgarian Split Squats (Loaded)

+

5/5 Bulgarian Split Squat Jumps (Unloaded)

Part B)

4 Sets: For Quality

:20/:20 Single Leg Wall Sit

10/10 Half Kneeling Paloff Press with Rotation

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