CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets: For Quality

10 Cat Cows

10/10 Bird Dogs

10/10 Quadruped Thoracic Rotations

6 Inchworm Push-Ups

10 Plate Ground to Overhead

10 Overhead Plate Press + 10 sec Overhead Hold

Specific Prep (No Measure)

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

– Empty Barbell

5 Barbell Strict Press + 8 Barbell Push Press

5 Tempo Push-Ups 21×1 *focus on explosive fast press

– Light Barbell

3 Strict Press + 5 Push Press

5 Elevated Plyo Push-Ups (Off Box or Bench)

–

Final Loading

Move to Working Loads and to working plyo push-up variation for the day

Shoulder Press (Every 3:00 x 5 Sets
3 Shoulder Press + 5 Push Press
+
3-5 Plyometric Push-Ups

Perform at 75%+ of Shoulder Press)

Focus: The focus on the Shoulder Press + Push Press is to combine the strict strength work with dynamic pressing strength in a tight strong complex.

Cue: Vertical press, keep the bar close, and finish over midline with a tight locked out position.

Modifications:

Dumbbell Strict Press + Dumbbell Push Press

Elevated Traditional Push-Ups or Kneeling Plyometric Push-Ups

Push Press (Scoring for the piece above.)

Fourth Quarter (Weight)

“Fourth Quarter”

15:00 EMOM

minute 1: 8-10 Dual Kettlebell Hollow Body Floor Press

minute 2: 16 Dumbbell Renegade Row

minute 3: 100ft (30m) Overhead Plate Carry

minute 4: 15-20 GHD Sit-Ups (MRx = 15-20 V-Ups)

minute 5: Rest

Dumbbells: MRx 30/20lb, 14/9kg, Rx50/35lb, 22.5/15kg

Kettlebells: MRx 35/26lb, 16/12kg, Rx 53/35lb, 24/16kg

Plate: 45/25lb, 20/10kg

Stimulus and Objectives:

Goal: Complete each working minute with control and intention

Stimulus: Midline Stability + Upper Body Interference

RPE: 6/10

Primary Objective: Maintain strong, consistent bracing and control through each midline-driven movement

Secondary Objective: Sustain posture and shoulder position under dynamic load
Workout Strategy:

This EMOM rotates through four intentionally midline-demanding movements with different contraction types: floor pressing for controlled horizontal pushing, renegade rows for anti-rotation and bracing, overhead carries for posture and load stability, and GHD sit-ups for dynamic trunk flexion.

Each movement should be performed with tempo and precision. On the floor press, stay in a hollow body hold and keep the lumbar flat against the ground, while maintaining a tight position of shoulders and feet off the ground… Select a KB load that challenges pressing without compromising form. Renegade rows should be deliberate with a wide stance and no torso twist. The overhead plate carry is about upright posture and external rotation, the shoulders should stay locked in. GHD sit-ups are to be done with rhythm, not speed.

Rest minute is built in for recovery and flow of the workout. Use it to reset and get ready for each round.

Travel/Hotel/Limited Equipment (No Measure)

minute 1: 8-10 Dumbbell Bench Press

minute 2: 16 Dumbbell Renegade Row

minute 3: :30 Dual Dumbbell Overhead Hold

minute 4: 15-20 V-Ups

minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

Kettlebells: 53/35lb, 24/16kg

Plate: 45/25lb, 20/10kg

Accessory Work (No Measure)

3 Sets: For Quality

10 Barbell Close Grip Bench Press to Eccentric Skull Crusher

12/12 Side Lying Dumbbell External Rotations

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 Prep:

2 Sets: For Quality

200m Run or 15/11 Calorie Echo Bike

30 sec Jump Rope Practice

:15 Dead-Hang + 15 Active Hang

8-10 Bar Kip Swings

8-10 Ring Rows or 6/6 Single Arm Ring Rows

—

Then go through bar muscle-up progressions

Gymnastics Skill (No Measure)

Gymnastics Progressions

Bar Muscle-Ups

– Box Transition Bar Muscle-Up

– Banded Bar Muscle-Ups

These should be the focus today to keep things simple and get moving into this long aerobic piece today.

Boone’s Gauntlet (2 Rounds for time)

“Boone’s Gauntlet”

Every 18:00 x 2 Sets

800-400-200m Run

8-4-2 Bar Muscle-Ups (MRx = 16-12-8 Pull-Ups)

80-40-20 Double Unders

*15/11 Calorie Echo Bike

*Echo Bike Finishes each round on set 1 and starts each round on set 2

On the second time through please complete in reverse order.

This means that the Bike will start, then the double unders, bar muscle-ups, then run in an escalating rep scheme.

Stimulus and Objectives:

Goal: Finish each round in 14:00-17:00

Time Cap: 17:00 on Round 1. 18:00 Round 2.

Stimulus: High-volume aerobic and gymnastics test with fatigue management and pacing transitions

RPE: 8/10

Primary Objective: Manage high-skill bar muscle-ups under increasing fatigue

Secondary Objective: Sustain consistent pacing through cyclical efforts
Workout Strategy:

This workout delivers two rounds of dense mixed-modal conditioning. Set 1 follows a classic progression where the volume of running decreases while gymnastics and jump rope volume shrinks proportionally. Set 2 flips the script, starting with the bike and moving toward the biggest run and bar muscle-up set last. This structure exposes pacing holes and forces composure in both “front-loaded” and “back-loaded” fatigue scenarios.

Movement Modifications:

– Bar Muscle-Ups: First reduce reps (6-3-2), then scale to Pull-Ups (16-12-8). For athletes still developing the skill of the Bar Muscle-Up, Jumping Bar Muscle-ups or a Strict pull-up + Ring dip combo may be used.

– Double Unders: Reduce to 60-30-20 or scale to single unders 100-80-60

– Running: Reduce distance to 600-300-200m if pacing is significantly delayed. Or adjust to Row @ 1000/900m – 500/450m – 250/225m

– Echo Bike: Reduce to 12/9 calories as needed.

Travel/Hotel/Limited Equipment (No Measure)

Every 18:00 x 2 Sets

800-400-200m Run

12-10-8 Strict Pull-Ups

80-40-20 Double Unders

*1 minute hard on a machine to finish each round.

Accessory Work (No Measure)

3-4 Sets: For Quality

:15-:20 Ring Support Hold

:20/:20 Paloff Walk Out*

For the walkout we want you to walk out a couple steps to increase tension, then walk back with control, and continue for the 20 seconds.

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
General Prep

2:00 Cardio Choice

–

10 PVC Pipe Pass-throughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

20 Plank Shoulder Taps

10 Alternating Box Step-Ups

10 Air Squats

Specific Prep (No Measure)

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

w/PVC

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

–

5 No Jump Burpees

5 Box Jumps

8 Medball Front Squats

–

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

2 x 3 Position Snatch (Hang + Low Hang + Floor (Mid-Shin)

–

3 Burpee Box Jump Overs

8 Wall Balls

–

Get to Working Loads

Snatch (3 Position Snatch
Hang + Low Hang + Floor

Every 90 seconds x 8 Sets
1+1+1 @ 70%+
Looking to build to a heavy for the day

% of 1RM Snatch)

Coaching Notes, Strategy, and Goals

Modifications:

Level 1: 3 Position Hang Power Snatch + 2 Overhead Squats

Masters 55+: Can be Power or Squat Variations today.

Mobile, Agile, Hostile (AMRAP – Rounds and Reps)

“Mobile, Agile, Hostile”

For Reps:

10:00 AMRAP

6 Burpee Box Jump Overs

12 Wall Balls

2-4-6-8… Power Snatch

Box Height: 24/20in

Wall Ball: MRx 14/10lb, 6/4kg, Rx 20/14lb, 9/6kg, 10/9ft

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

Stimulus and Objectives:

Goals: Get into the round of 12 power snatch and as much of the way through as possible.

Stimulus: Moderate Barbell Cycling Under Pressure / Mixed-Modal Grind

RPE: 9/10

Primary Objective: Sustain consistent pacing on the BBJO and Wall Balls

Secondary Objective: Sustained quick singles and efficient technique on the barbell.
Workout Strategy:

This 10:00 AMRAP builds quickly, the snatches climb in reps, while the burpee box jump overs and wall balls remain fixed. That means as fatigue builds, the barbell becomes the primary time drain.

The first 3 rounds (2-4-6) should move quickly, athletes should be tackling fast singles and stay calm even in the early rounds.. In the 8s and 10s, the Snatches become the priority in terms of pacing and staying on top of the bar as this will become the primary time drain.

The Burpee Box Jump Overs should be smooth and steady, while attacking the Wall Balls as unbroken sets throughout. This along with the quick singles on the Power Snatch will help to maintain pace throughout the AMRAP.

Movement Modifications:

– Power Snatch: Start by reducing the load. If needed, modify to a hang power snatch or dumbbell snatch for athletes with mobility or skill limitations.

– Wall Balls: Reduce weight or target height first. If needed, scale volume to 10 reps and as a last mod we can move to Air Squats.

– Burpee Box Jump Overs: Adjust the Box Height, move to Step-Overs, or even move to Elevated Burpee Box Step-Overs.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

10:00 AMRAP

6 Burpee Bench Jump Overs

18 Air Squats

4-8-12-16… Dumbbell Power Snatch

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

8/8 Back Rack Rear Foot Elevated Split Squat

10-12 Ring Face Pulls

:30 Wall Sit (Weighted)

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 Prep:

2:00 Cardio Choice

—

2 Sets:

10 Alternating Box Step-Ups

5 Tall Muscle Cleans

5 Strict Press

:30 Behind The Neck Elbow Punch Throughs

5 Barbell Reactive Squat Jumps

5 Scapular Pull-Ups

5 Bar Kip Swings

10 Ring Rows

Specific Prep (No Measure)

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

3 Sets:

5 Thrusters, Building to Working Loads

3 Box Jump Overs

5 Pull-Ups

Rest :30 b/t sets

Fell on Black Days (AMRAP – Rounds and Reps)

“Fell on Black Days”

20:00 AMRAP, With a Partner

30 Thrusters

20 Box Jump Overs

30 Pull-Ups

Barbell: MRx 75/55lb, 34/25kg, Rx 95/65lb, 43/30kg

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal: 6–8+ Rounds

Score: Rounds + Reps

Stimulus: Full-Body Partner Grind / Moderate Volume Gymnastics and Conditioning

RPE: 8/10

Primary Objective: Efficient partner communication and pacing, maintaining even work across.

Secondary Objective: Manage interference between the Thrusters and Box Jump Overs.
Workout Strategy:

“Fell on Black Days” is a partner grinder that rewards pace, clean barbell mechanics, and consistent gymnastics work. Reps may be split in any way, recommended strategies include:

Pull-ups will get increasingly grippy as the rounds build, break early and often to prevent failure. Tag out quickly to keep the pace high.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

15 Thrusters

10 Bench Jump Overs

10 Strict Pull-Ups

Dumbbells: 35/25lb, 15/12kg

Accessory Work (No Measure)

10:00 AMRAP, For Quality

15 Tall Kneeling Straight Arm Banded Lat Pull-Down

5/5 Landmine Oblique Twists

10 Dual Dumbbell Bicep Curl to Arnold’s Press

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
General Prep

2 Sets: for Quality

:30 Jump Rope Rope

15 Banded Good Mornings

10 Alternating Active Pigeon Pose

10 Down Dog to Updog (Pause 3 sec @ each position)

10 Renegade Rows @ Warm-Up Loads

Specific Prep (No Measure)

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

4 Deadlifts @ 40%

1-2 Banded Broad Jumps

4 Deadlifts @ 50%

1-2 Banded Broad Jumps

4 Deadlifts @ 60%

1-2 Banded Broad Jumps

—

Then Load to 70% on Barbell

Deadlift (Every 2:30 x 4 Sets
4 Deadlifts
+
2 Banded Broad Jumps

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+)

Coaching Notes, Strategy, and Goals

Modifications:

Adjust to Hex Bar Deadlift or Sumo Deadlift

Heart Shaped Box (AMRAP – Rounds and Reps)

“Heart-Shaped Box”

7:00 AMRAP

5 Devils Press

35 Double Unders

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

Coaching Notes, Strategy, and Goals

Goal: 5–7 Rounds

Score: Rounds + Reps

Stimulus: High Intensity Sprint Style Couplet

RPE: 8.5/10

Primary Objective: Maintain composure and breathing through Devil’s Press

Secondary Objective: Complete double unders unbroken or in fast, efficient sets
Workout Strategy:

“Heart-Shaped Box” is a tight sprint-style AMRAP that balances total-body fatigue with skill under fatigue. The Devil’s Press are the limiter—keep them smooth and deliberate, using hips to drive and breathe at the top of each rep. Avoid redlining early; sets of 5 should be unbroken but not rushed.

– Double Unders: Scale to 25 Double Unders, 50 Single Unders, or 35 Lateral Line Hops

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

4 Sets: For Quality

10-12 Medball GHD Reverse Hypers

10-12 Foam Roller Hamstring Curls

:20 Feet Elevated Hamstring Plank

Recovery (Checkmark)

PRVN Recovery #2

1:00 Child’s 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

10 Bootstrap Squats

15 Banded Pull-Aparts

20 Bear Plank Shoulder Taps

5 Tall Muscle Cleans

5 Front Squats

3 Hang Squat Cleans

Specific Prep (No Measure)

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

1.1.1 Squat Cleans @ 50%

4 Bench Press @ 50%

10 Wall Balls

1.1.1 Squat Cleans @ 60%

4 Bench Press @ 60%

10 Wall Balls

1.1.1 Squat Cleans @ 70%

—

Load to 70% of Bench

Load to 75% of Squat Clean

Them Bones (Weight)

“Them Bones”

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 1.1.1 Squat Clean

Station 2: 4 Bench Press + 16 Wall Balls

Squat Clean:

@ 70%+ of 1RM Squat Clean

Bench Press Loading:

Set 1: 70%

Set 2: 70%

Set 3: 75%

Set 4: 75%

Set 5: 80%

Set 6: 80%+

Wall Balls: MRx 14/10lb, 6/4k, Rx 20/14lb, 9/6kg, 10/9ft

Coaching Notes, Strategy, and Goals

Goal: Consistent Mechanics under increasing loads

Score: Sum Total Load between Squat Clean and Bench

Stimulus: Heavy Lifting Under Controlled Rest / Power Output and Absolute Strength

RPE: 8/10

Primary Objective: Maintain clean mechanics under barbell fatigue across squat clean triples

Secondary Objective: Stay consistent on the Bench, while managing wall ball interference
Workout Strategy:

“Them Bones” is a heavy alternating EMOM that targets full-body strength, front rack positioning, and pressing under fatigue. The 1.1.1 squat clean format emphasizes repeatability and battery work, treating each rep as a single with a controlled 10 second reset between.

On the bench press, weight should feel moderately heavy but manageable. Athletes should move with tempo—no bouncing—and maintain tight control into the 16 wall balls, which will immediately challenge shoulder endurance and breathing.

This is as much about position and pacing as it is about raw power. Move intentionally and avoid overreaching early.

Movement Modifications:

– Squat Clean: Start by reducing the loading. If needed, switch to power cleans or hang squat cleans for athletes with limited mobility or capacity.

– Bench Press: Look to move to Floor Press or Dumbbell Bench for Shoulder Limitations. Adjust reps to 6–8 if using lighter DBs.

– Wall Balls: – Reduce loads, target height, or volume (12 reps)

Travel/Hotel/Limited Equipment (No Measure)

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 2.2.2 Dumbbell Squat Cleans

Station 2: 8 Dumbbell Bench Press + 12 Squat Jumps

Dumbbells: Choose Challenging Unbroken Loads

Accessory Work (No Measure)

3 Sets: For Quality

16 Alternating Goblet Cossack Squats

10/7 Strict Dips (Bar)

45 Second Wall Sit, Add Load

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