CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2:00 Cardio Choice

–

10 PVC Pipe Passthroughs

5/5 Around the Worlds

15/15 second Standing PVC Pipe Prayer Stretch

10 Alternating Down Dog Toe Touch

:30 second Alternating Active Scorpion Stretch

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up ( 10-12 minutes minutes)

-With an Empty Barbell-

3 Dip and Shrug

3 Dip Shrug + High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Hang Power Snatch

3 Snatch Balance

-Add Loads –

Slow Pull Power Snatch + Overhead Squat

Squat Snatch

Rest 30 seconds

Power Snatch + Overhead Squat

Squat Snatch

–

Then Build to 70% of 1RM Power Snatch

Power Snatch (Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch

Starting @ 70% and increasing Loads)

We are looking to start at 70% of our 1RM Power Snatch today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM.

End Times (Time)

“End Times”

For Time

10 Bar Facing Burpees

20 Power Snatch (MRx 75/55lb, Rx 95/65lb)

10 Bar Facing Burpees

Rest 2:00

10 Power Snatch (MRx 95/65lb, Rx 135/95lb)

20 Bar Facing Burpees

10 Power Snatch (MRx 95/65lb, Rx 135/95lb)

Score = Total Time

Goals / Stimulus / Objectives

Time Domain: 8:00-12:00

Time Cap: 15:00

Primary Objective: Complete the workout between 8:00-12:00, staying aggressive while managing fatigue efficiently.

Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.

Stimulus: Barbell Cycling, High heart rate throughout, requiring smart pacing

RPE (Rate of Perceived Exertion): 8.5-9/10

The first half should feel fast and controlled (~7-8 RPE).

The second half will demand grit and strategic effort (~9-10 RPE).
Workout Strategy

Pacing Plan:

First section (95/65 lb Snatches):

Looking to possibly go unbroken or work into quick sets of 10-10 or 8-7-5) if possible.

Fast transitions from burpees to the bar —avoid over-resting.

Second section (135/95 lb Snatches):

Expect singles from the start to manage fatigue.

Stay efficient on burpees , keeping a steady, controlled pace.

Transition Efficiency:

First burpees → barbell: Immediately grab the bar—don’t hesitate.

Between power snatches and burpees: Breathe while stepping forward after the last rep , then start burpees within 3 seconds .

Strategy (No Measure)

Breathing & Recovery:

Use the burpees as controlled breathing work —stay steady, don’t redline early.

Exhale at the top of the snatch to regulate oxygen intake.

Potential Pitfalls:

Overexerting on early burpees – Keep smooth, controlled pacing rather than sprinting too soon.

Failing to transition quickly after rest – The 2:00 break is a reset , but get back to work immediately when time is up.

Mismanaging snatch reps – Lighter bar? Push fast sets . Heavier bar? Settle into quick singles.

Travel/Hotel/Limited Equipment (No Measure)

For Time

10 Burpees Over Dumbbells

30 Alternating Dumbbell Snatch

10 Bar Facing Burpees

Rest 2:00

20 Alternating Dumbbell Snatch

20 Bar Facing Burpees

20 Alternating Dumbbell Snatch

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets: For Quality

10-12 Reverse Nordic Curls

100ft (30m) Sled Push, Light to Moderate Load

:30 second Weighted Wall Sit

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
Warm-Up: (8-10 minutes)

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

Gymnastics Skill (No Measure)

Chest to Bar Skill Work and Progressions

Mr. White (4 Rounds for time)

“Mr. White”

Every 4:00 minutes x 4 Sets

20/16 Calorie Row

12 Chest to Bar

4 Wall Walks

Wall Walks to 10in off the Wall

Goals / Stimulus / Objectives

Goals:

Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

Secondary Objective: Maintain consistent output across all four rounds , avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

Upper body fatigue accumulation , requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

Effort should be aggressive but controlled , with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.
Workout Strategy

Pacing Plan:

Row: Push hard but don’t max out- For our average male athletes expect to push at around 1250 Cal/Hr + and for our female athletes look to hold 950 cal/hr +

Chest-to-Bar Pull-Ups: Unbroken if possible; if needed, break into quick 6-6 or 8-4 sets to avoid burnout.

Wall Walks: Maintain deliberate but fast reps, keeping the core engaged to prevent unnecessary fatigue.

Transition Efficiency:

Step off the rower and immediately go to the pull-up bar—don’t waste time adjusting chalk or pacing around.

After finishing the pull-ups, drop to the floor and begin the first wall walk immediately.

Strategy (No Measure)

Breathing & Recovery:

Breathe through the pull-ups and focus on steady exhales during the wall walks to prevent redlining.

Take deep breaths between movements but don’t let rest times extend unnecessarily.

Potential Pitfalls:

Over-pacing the row – Pushing too hard may lead to poor performance in gymnastics; find the balance.

Burning out on chest-to-bar pull-ups – Unbroken is ideal, but controlled small sets are better than hitting failure.

Fatiguing on wall walks – Focus on smooth, efficient reps rather than rushing and getting no-reps.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 minutes x 4 Sets

1:00 Run for Distance

10 Strict Pull-Ups

4 Wall Walks

Wall Walks to 10in off the Wall

Accessory Work (No Measure)

4 Sets: For Quality

15-20 Tall Kneeling Straight Arm Banded Lat Pull Down

15-20 Banded Face Pulls

10-12 Seated Banded Rows

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 Movement Prep (8 minutes)

8:00 EMOM

Minute 1: Row @ Easy Pace

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *Barbell Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in

Barbell Complex: 8 Romanian Deadlifts + 6 Tall Muscle Cleans + 4 Hang Power Cleans

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Movement Prep (Add Loads to the Barbell) (6-8 minutes)

Perform 5-7 Reps, Cueing athletes through positions and working on correct set-up in the Deadlift, then watch for consistent bar path and movement to the finish position where we are looking for extension of the knees, hip, and shoulders

–

Add Loads to the Barbell building towards 70-75% over the course of 3-4 sets of 2-3 reps at a time

Deadlift (Deadlifts
Every 3:00 minutes x 5 Sets
5 Reps @ 70-75% of 1RM)

We are looking for some strong sets of 5 reps to be done every 3:00 minutes here at 70-75% of your 1RM Deadlift. The goal here is more strength maintenance and form work for the posterior chain. Avoid the pitfall of going big here as that will stress the system out going into the Week.

Skinny Pete (Time)

“Skinny Pete”

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

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

Box Height: 30/24in

*Box Jumps can be a step-down or jump down

Overview / Goals / Stimulus / Objectives

Goal Time Domain: 4-7 minutes

Time Cap: 8 minutes

Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.

Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.

Stimulus: Explosive strength & power workout

Fast, moderate-duration effort with heavy barbell cycling

RPE (Rate of Perceived Exertion): 8-9/10

Expect to feel breathless but not completely maxed out until the last round.
Workout Strategy and Breakdown

Pacing Plan:

Power Cleans: Singles or quick touch-and-go for early rounds . Avoid excessive rest between reps.

Box Jumps: Jump Down or Step Down Quickly to maintain a rhythm.

Transition Efficiency:

Move immediately to the barbell after box jumps.

Control breathing between movements.

Breathing & Recovery:

Deep breaths before starting cleans to stay composed.

Breathe at the top of each box jump to stay controlled.

Potential Pitfalls:

Over-fatiguing early: Don’t blow out grip and legs in the first rounds.

Slow transitions: Minimize unnecessary pauses between movements.

Rushing box jumps: Ensure clean landings to prevent no-reps.

Travel/Hotel/Limited Equipment (No Measure)

For Time

10-8-6-4-2

Dual Dumbbell Power Cleans

Box Jumps

Dumbbells: 70/50lb, 32/22.5kg

Box or Bench Jump

Accessory Work (No Measure)

10:00 – 12:00 EMOM

Minute 1 – :30 of Prone Banded Hamstring Curl

Minute 2 – :30 of Bearhug Banded Side Steps

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
Mobility Prep and Body Heat: (5-7 minutes)

2:00 Cardio Choice

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Workout Primer (2-3 minutes)

2 Sets

4 Sumo Deadlift High Pull

4 Thrusters

4 Pull-Ups

Rest 1:00 b/t sets

Soulmates (AMRAP – Rounds and Reps)

“Soulmates”

18:00 AMRAP

Alternating Full Rounds with a Partner

9 Sumo Deadlift High Pull

9 Thrusters

9 Pull-Ups

Load: MRx 65/45lb, Rx 95/65lb

Score = Total Rounds + Reps

Flow: Athlete number 1 will get into the AMRAP by starting off with 9 Sumo Deadlift High Pulls, Followed by 9 Thrusters and then finishing off the round with 9 Pull-Ups before partner 2 will tackle the round of 9 Sumo Deadlift High Pulls, 9 Thrusters, and 9 Pull-Ups. Partners will alternate for the entire 18:00 AMRAP, accumulating as many rounds and reps as possible.

Goals / Stimulus / Objectives

Goal : 14-18 Rounds Total (7-9 Rounds / Partner)

This is ideally keeping each round to around 1 minute on / 1 minute off.

Primary Objective: Complete the barbell movements unbroken.

Secondary Objective: Complete each round as close to 1:00 as possible.

Strategy and Coaches Notes:

This partner workout is designed to be a high-intensity sprint effort with built-in rest during the partner’s work period. Athletes should push hard through their rounds knowing they will have rest while their partner works. Encourage unbroken reps or strategic 1-2 quick breaks per movement to maintain speed and efficiency. Sumo deadlift high pulls should be explosive and controlled, thrusters should be completed with efficient breathing and drive from the legs, and pull-ups should be done in manageable sets to avoid grip fatigue. Advanced athletes should aim for unbroken rounds, while intermediates and beginners can break reps strategically or scale pull-ups as needed. Keep smooth transitions between partners and emphasize maintaining a steady, aggressive pace throughout the workout.

Travel/Hotel/Limited Equipment (No Measure)

18:00 AMRAP

Alternating Full Rounds with a Partner

9 Dual Dumbbell Sumo Deadlift High Pull

9 Dual Dumbbell Thrusters

9 Pull-Ups

Load: 35/25lb, 15/12kg

Accessory Work (No Measure)

3 Rounds

-Max Supine Grip Chin-Over Bar Hold

10-12 Barbell Bent Over Rows

10-12 Dumbbell Hammer Curls

Rest 1:30 b/t sets

1sec = 1 Rep

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

CrossFit Evergreen – CrossFit

CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 35-lb (15-kg) dumbbell

M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here

CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 20-lb (10-kg) dumbbell

M: 35-lb (15-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ click here

CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+ (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 10-lb (5-kg) dumbbell

M: 20-lb (20-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+ click here

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General /Specific Movement Prep (6-8 minutes)

2-3 Sets: For Quality

200m Run

1:00 Row, Increasing Intensity each set

10m Knee Hug Lunge and Twist

10m Walking Inchworm to Hollow Body Hold

10 Alternating Cossack Squats

:20 second Wall Supported Handstand Hold (Add weight shits if possible)

Time Capsule (5 Rounds for time)

“Time Capsule”

Every 6:00 x 5 Sets

450m Ski

300m Row

20 Air Squats

10m Handstand Walk (MRx=Bear Crawl)

Goals / Stimulus / Objectives

Goal: Sub 5:00 minutes / set

Stimulus: Aerobic Threshold / Gymnastics Skill Practice

RPE: 7/10

Primary Objective: Complete each working set in under 5:00 minutes

Secondary Objective : Consistency across all 5 sets

Coaching Notes and Workout Strategy:

We are ideally tackling the run at a strong controlled pace around 5k race pace before hopping on the row. Look to start the row quickly and get the flywheel moving. The row should be paced conservatively with the idea of allowing the drive to happen naturally before hopping off and completing 20 fast air squats before getting upside down and tackling our 10m Handstand Walk or modification thereof.

The goal is consistency and rhythm to this workout while maintaining an intensity of about a 7 RPE.

Travel/Hotel/Limited Equipment (No Measure)

Every 6:00 x 5 Sets

600m Run

30 Air Squats

15m Handstand Walk

Accessory Work (No Measure)

4 Sets: For Quality

5/5 Single Leg Lateral Box Jumps

:30/:30 Side Plank

1:00 Sorenson Hold

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