CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

1:00 Bike

:30/:30 Samson Stretch

:30 Alternating Scorpions

:30 Up Dog to Down Dog

—

2 Sets, For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

Barbell Prep (No Measure)

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

10 Empty Barbell Reps

5 Reps @ 40-50%

3 Reps @ 55-60%

2-3 Reps @ 65%

Then working loads on the barbell

Bench Press (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)

Coaching Notes, Strategy, and Goals

Modifications:

We could move to a Barbell Floor Press or Dual Dumbbell Bench Press for the day. Both can help with any type of shoulder impingement issues.

We’re Not Worthy (AMRAP – Reps)

“We’re Not Worthy”

5 Sets

2:00 AMRAP

15/11 Calorie Echo Bike

15/10 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Coaching Notes, Strategy, and Goals

Goal : Complete 8+ Toes to Bar each set

Stimulus : Upper Body Density and Midline Stamina

RPE : 8/10

Primary Objective : Complete the buy-in work of the Bike and Push-Ups in under 90 seconds

Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.

Workout Strategy:

We should look to hit the bike hard and get it done in under 50 seconds before transitioning to the Push-Ups. We should plan to hit the Push-Ups in under 30 seconds and only need to break up into 2 sets or less. We will then make our way to the rig and work to link 1-2 good sets here to accumulate 8+ reps with the goal of maintaining consistency across all sets.

Movement Modifications:

15/11 Calorie Echo Bike: 16/13 Assault Bike, 18/14 Bike Erg

Push-Ups: Elevated Push-Ups or Band Assisted Push-Ups

Toe to Bar: Alternating Toes to Bar > Toes to Target > Kipping Knees to Elbows or Chest > Hanging Strict Knee Raises

Travel/Hotel/Limited Equipment (No Measure)

5 Sets

2:00 AMRAP

200m Run

15/10 Push-Ups

– Max V-Ups in the Remaining Time

Rest 1:00 b/t sets

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Floor Dumbbell Pull-Overs

10-12 Floor Dumbbell Skull Crushers

:30/:30 Standing Paloff Press Hold

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
Body Heat + Mobility

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

Specific Barbell Prep

3 Position Snatch Pull

3 Position Muscle Snatch

3 Position Power Snatch

3 Overhead Squats

—

Add Light Loads

–

Snatch Pull

Low Hang Power Snatch

Hang Squat Snatch

—

Build to 60%

Hang Snatch (Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.)

Coaching Notes, Strategy, and Goals

Modifications:

We can move to Power Snatch for all lifts today and keep to the traditional hang if needed.

For athletes with movement limitations look to tackle this complex as a clean complex or could even adjust to a single dumbbell snatch.

Excellent! (AMRAP – Rounds and Reps)

“Excellent!”

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Pull-Ups

Barbell: MRx 75/55lb, 34/25kg, Rx 115/75lb, 52/34kg

Coaching Notes, Strategy, and Goals

Goal: Complete 75+ Reps (The round of 12+12… +15 Overhead Squats and beyond

Stimulus : Powerful Couplet / Complementary Movements

RPE : 9/10

Primary Objective : Stay unbroken on the Overhead Squats through the round of 12.

Secondary Objective : Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.

Workout Strategy:

The loading should allow for unbroken sets on the Overhead Squats today, with the added strategy for those proficient enough in the Snatch, to Squat Snatch the first rep of each set. For athletes that have pull-ups, but lack the volume capacity, consider breaking pull-ups into sets of 3 from round 1 on. For our more intermediate athletes, look to go 3 reps on round one, then all 6 reps, then 5-4, then 6-6, then 5-5-5 in the round of 15. This breaking strategy will keep the movement pattern strong while also reducing the heart rate enough to get right back to the barbell for another unbroken set.
Movement Modifications:

– Overhead Squat: The first modification would be to reduce the loads. Then next look to go to an Overhead Lunge for those that just lack a touch of mobility. For those severely limited by the overhead position, let’s adjust to a Back Squat. We could increase loads for those that are strong, but lack mobility to match the similar stimulus.

– Pull-Ups: Let’s first look to modify to a strict banded pull-ups, then next move to a jumping pull-up mimicking the kipping pull-up and having the bar above the head at about 6 inches which will create a 90 degree angle at the elbow when standing directly underneath the bar. Finally lets move to ring rows as the adjustment for our newest athletes in order to keep the workout flowing and the intensity high.

Travel/Hotel/Limited Equipment (No Measure)

For Time

7:00 AMRAP

2-4-6-8-10…

Single Arm Overhead Squat

Strict Pull-Ups

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Chest Supported Dumbbell Rows

10 Banded Y-Raises

12/12 Side Lying Dumbbell External Rotations

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:

2 Sets: For Quality

1:00 Row

10 Alternating Box Step-Ups

8 Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press

Specific Prep:

10 Deadlifts @ Light Load

5 Box Jumps

5 Deadlifts @ Moderate Load

3 Seated Box Jumps to Higher Box

—

Then Build to Working Weights and Height

Deadlift (Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box)

% of 1RM Deadlift

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
MRx = 95/65lb, 43/30kg

Coaching Notes, Strategy, and Goals

Goal: 6-9 minutes

Time Cap: 12 minutes

Stimulus : Barbell Cycling / Anaerobic Power

RPE: 9/10

Primary Objective : Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.

Secondary Objective : Complete the workout in under 10 minutes (2 min / round).

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds for Time

15 Dumbbell Deadlifts

12 Dumbbell Hang Power Cleans

9 Dumbbell Push Press

Dumbbells @ 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

7/7 Single Arm Kettlebell Z-Press

14 Tall Kneeling Banded Lat Pull Downs

:30 Weighted Wall Sit

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 Sets: For Quality

300/250m Row / 200m Run

5 Inchworm Push-Ups

5/5 World’s Greatest Stretch

15 Air Squats

Primer (Checkmark)

To be completed at the instruction of the coach.
Primer @ 80-85% of Race Pace

300/250m Row

10 Burpees

200m Run

*Treat this like a good primer here that will allow the heart rate to come up and really prime the system to hit this hard. Most athletes don’t like primers, however these are essential for continued improvement and hitting this workout appropriately

Grand Theft Auto (Time)

“Grand Theft Auto”

3 Rounds For Time

500m Row

21 Burpees

400m Run

Coaching Notes, Strategy, and Goals

Goal : 13-17min

Time Cap: 20 min

Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective: Keep transition times to 10 seconds or less between movements

Stimulus: V02 Max / Aerobic Capacity

RPE : 9/10

Workout Strategy:

We should be looking to hold a strong pace on the Rower at around our 5k pace, which would allow us to get right off and into the 21 burpees. Remember, quick transitions matter more than pace on the machine. We should focus on hitting the ground fast and pulling the hips up first on the Burpees. Tackle these with speed and intent as a lot of time can be lost here on the Burpees. We should then be able to get right into a run to finish each set with the focus on maintaining consistent paces across again at around that 5k pace. By targeting a pace that is more steady and not near max capacity we can keep consistent pacing and transitions between movements.

First Programmed on Main Site April 11th, 2009

Has been a repeat throughout the years

(Re-Test from PRVN Affiliate 6-3-2023)
Movement Modifications:

500m Row: Adjust to a 500m Ski or 1000m Bike Erg as primary substitutions for the Rower. Other adjustments would be to move to a 30/22 Calorie Echo Bike or 35/25 Calorie Assault Bike.

21 Burpees: Reduce the volume to 15 burpees and / or move to elevated burpees as the primary scaling for the day.

400m Run: Adjust the run to 300m or we could move to 1000m Bike Erg, 30/22 Echo Bike, or 35/25 Assault Bike.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

800m Run

21 Burpees

Accessory Work (No Measure)

Core Finisher

7:00 AMRAP

2-4-6-8…

V-Ups

Russian Twists (over and back = 1 Rep)

Hollow Rocks

Hollow Hold (Seconds)

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

50 Single Unders

10 Alternating Box Step-Ups

10 Goblet Cossack Squats

10 Alternating V-Ups

–

2 Sets:

35 Double Unders or 50 Single Unders

10 Dual Dumbbell Step-Ups @ Warm-Up Loads

10 Goblet Squats

10 V-Ups

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Barbell Specific Warm-Up

10 Empty Barbell Reps

2 Sets x 5 Reps @ 40-50%

3 Reps @ 60%

Load Barbell with 65-70%

Back Squat (Back Squat
10:00 EMOM
3 Reps @ 65-70% of 1RM)

The goal here is to focus on controlled loading with speed out of the hole on each rep. This session is about developing great mechanics and consistent reps on the Back Squat.

Substitutions:

Box Squats for athletes with knee or back pain.

Rear Foot Elevated Split Squats for athletes with back pain, primarily in the sacral / lumbar region.

Schwing! (Weight)

“Schwing!”

12:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 GHD Sit-Ups (MRx= To parallel)

minute 3: 10 Kettlebell Goblet Squats

minute 4: 50 Double Unders

Dumbbells: MRx 2×35/25lb, 15/12kg, Rx 2×50/35lb, 22.5/15kg

Box Height: 20in

Kettlebell: MRx 53/35lb, 24/16kg, Rx 70/53lb, 32/24kg

Coaching Notes, Strategy, and Goals

Goal : Complete each working movement within the minute.

Stimulus : Midline and Quad Stamina

RPE : 7/10

Primary Objective : Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.

Secondary Objective : Keep the RPE for this workout at 7/10 or under

Workout Strategy:

The focus for this workout is to reinforce good quality mechanics, add unilateral loading and volume while targeting midline stability and stamina. We will be looking to complete each movement within the minute and ideally before the 40 second mark for each station. Focus on quality mechanics and consistent pacing across reps and movements. No need to push here today as this is meant to be more quality accessory volume than a high intensity workout today.

Movement Modifications:

Dual Dumbbell Step-Ups: Reduce the loading and / or the box height.

GHD Sit-Ups: Shorten the range of motion or move to V-Ups, Alternating V-Ups or medball weighted sit-ups.

Kettlebell Goblet Squats: Reduce the loading, move to a goblet box squat. or sub alternating lunges depending on the athlete’s limitations.

50 Double Unders: Reduce to 35 Double Unders or 30 seconds of practice, or we can sub 70 single unders for the 50 double unders.

Travel/Hotel/Limited Equipment (No Measure)

12:00 EMOM

minute 1: 10 Dual Dumbbell Bench Step-Ups

minute 2: 20 V-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 50 Double Unders

Choice on Loads

Accessory Work (No Measure)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

1:00 Weighted Wall Sit

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 / Partner Warm-Up

400m Med-Ball Run with Partner

—

2 Sets: For Quality with a Partner

20 (10 Each) Partner Medball Chest Pass

20/20 (10/ Partner / Each Side) Partner Medball Rotational Passes

20 (10 Each) Partner Med Ball Wall Balls

20 (10 Each) Partner Medball Sit-Ups

Primer (Checkmark)

To be completed at the instruction of the coach.
Primer

—

200m Run

8 Wall Balls (Per Partner)

2 Ring Muscle-Ups or Muscle-Up Alternative (Per Partner)

Ruff Ryders (Time)

“Ruff Ryders”

For Time:

4 Rounds with a Partner

400m Run

50 Wall Balls

10 Ring Muscle-Ups

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

Partners will run together before coming back in for the work in the Gym. The work in the gym can be split up anyway the team chooses to do so.

*1 Muscle-Up = 1 Strict Pull-Up + 1 Strict Ring Dip

So, if one athlete can do 5 Ring Muscle-Ups and the other athlete can then do 5 Strict Pull-Ups + 5 Strict Ring Dips in order for the combo to complete the 10 Ring Muscle-Ups

Coaching Notes, Strategy, and Goals

Goal Time Domain : 20-30min

Time Cap: 30min

Stimulus : Partner Conditioning Workout / Chipper Mentality

RPE : 7/10

Primary Objective : Complete each round in under 7:00

Secondary Objective : Look to keep the run together and as close to 2:00 as possible, while keeping close to even sets on the Wall Balls with the goal of holding 10-15 reps at a time.
Workout Strategy and Breakdown:

This is a fun partner workout that will have us challenging our muscular endurance and stamina. The combo of Running, Wall Balls, and Ring Muscle-Ups should keep this moving as we have just enough of a dose of each to allow for slight interference while keeping the intensity high because we get those nice little rest periods with our partners.

Modifications:

Run: Initial substitution would be the Bike Erg before moving to an Echo Bike and then finally a row. We want a substitution that provides less interference for the Ring Muscle-Ups which is why Bike Erg would be our first modification. Double the distance on the bike for the run.

Wall Balls: Reduce the weight and/or the height or even move to Air Squats if needed for athletes.

Ring Muscle-Ups: Adjust to Low Ring Banded Muscle-Ups or Substitute Strict Pull-Ups and Strict Dips. We can also move to a very simple modification of Ring Rows and Push-Ups for our newest members to keep this as a simple and steady partner workout.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

4 Rounds

400m Run

40 Air Squats

10 Strict Pull-Ups

10 Strict Ring Dips

Accessory Work (No Measure)

4 Sets: For Quality

5 Weighted Strict Pull-Ups

:20/:20 Single Arm Ring Plank

:15 Extended GHD Supine Hold

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