CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General /Specific Movement Prep (3-5 minutes)

2 Sets: For Quality

:30 second Row

4 Inchworm to Hollow Hold (1-2sec)

:30 Second Shuttle Runs

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

4 Hang Power Cleans

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)

3 Pause Power Clean

3 Slow Pull Power Clean

3 Power Clean

–

Then Build Towards Working Loads

*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.

Singularity (Weight)

“Singularity”

40:00 EMOM

minute 1: 15/12 Calorie Row

minute 2: 3 Wall Walks

minute 3: 6 Shuttle Run

minute 4: 3 Power Cleans

Barbell: MRx 185/125lb, Rx 225/155lb

Shuttle Run = 25ft / 7.5m Out and Back

Goals / Stimulus / Objectives

Goal: Each movement should be completed in 40-50 seconds , leaving time to recover before the next minute begins.

Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components . Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.

RPE: 7/10

Primary Objective: Maintain consistent effort across all 10 rounds , ensuring each movement is completed within the minute.

Secondary Objective : Manage heart rate and breathing to avoid burnout. Smooth transitions and efficient movement will be key to lasting the full 40 minutes.

Coaching Notes and Workout Strategy:

Calorie Row: Keep a controlled, steady effort without redlining too early.

Wall Walks: Stay composed and efficient, avoiding excessive rest between reps.

Shuttle Runs: Maintain a quick but steady pace, focusing on controlled turns.

Power Cleans: Move with intention. Singles are recommended to preserve strength and power across all rounds.

The key to success is staying composed and efficient throughout the entire 40 minutes. Athletes should focus on breathing, pacing, and movement quality to sustain output.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

minute 1: 45 second Cardio Choice

minute 2: 3 Wall Walks

minute 3: 6 Shuttle Run

minute 4: 10 Dual Dumbbell Power Clean

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 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: (4-6 minutes)

2 Sets: For Quality

12 Banded Pull Aparts

12 second Hollow Hold

6 Inchworm Push-Ups

12 Down Dog Toe Touches

10/10 Single Leg Glute Bridges

Specific Warm-Up ( 6-8 minutes)

3 Sets: For Quality

10 Glute Hip Thrust Off Bench

8 Barbell Bench Press, Building Loads

10 second Ring Support Hold

8 Dual Kettlebell Deadlifts, Building Loads

100ft Farmers Carry

Bench Press (Bench Press
Take 10 minutes to Establish a 10 Rep Max)

Extra Instructions / Coaches Notes

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

Event Horizon (Time)

“Event Horizon”

Every 4:00 x 4 Sets

20 GHD Sit-Ups

15/10 Ring Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

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

Score = Slowest Time / Set

Goals / Stimulus / Objectives

Workout Flow:

Athletes will complete a set of movements within a 4-minute window , aiming to finish each round with time to recover before the next interval begins. The combination of midline endurance, pressing strength, and grip stamina will challenge muscular fatigue and consistency across all four sets.

GHD Sit-Ups target core endurance and explosiveness.

Ring Dips demand strict upper body control and pressing strength.

Dual Kettlebell Deadlifts reinforce posterior chain engagement and grip endurance.

The Farmers Carry is a final grip and core test, requiring control and stability under fatigue.

Goal: Each round should be completed in 2:30-3:15 , allowing at least 45 seconds of rest before the next interval.

Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.

RPE: 7/10

Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality , ensuring sufficient rest before the next set.

Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.
Workout Strategy and Coaching Notes

GHD Sit-Ups: Move at a controlled, steady pace to avoid excessive early fatigue.

Ring Dips: Break into controlled sets to prevent failure. Avoid hitting fatigue too soon.

Kettlebell Deadlifts: Maintain a strong, braced position to protect the lower back.

Farmers Carry: Keep a steady walking pace with controlled breathing to avoid grip burnout.

Consistency across all four sets will be the difference-maker in this workout. Athletes should focus on quality movement and smart pacing to maximize output.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets

20 V-Ups

15/10 Strict Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

Score = Slowest Time / Set

Accessory Work (No Measure)

For Quality:

5 Sets

10 Ring Bicep Curls

10 Ring Tricep Skull Crushers

Rest as needed b/t sets

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: (8-10 minutes)

3 Sets: For Quality

:30 – :45 second Cal Bike

10 Bootstrap Squats

10 Alternating Step-Ups

10 Barbell Bent Over Rows

10 Barbell Back Squats

Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 Scapular Pull-Ups

6 Bar Kip Swings

8 Ring Rows

8 Single Dumbbell Step-Ups @ Warm-Up Loads

10/7 Calorie echo Bike

–

Take Barbells to the Rack and Begin Back Squat

Back Squat (Back Squat
Take 12 minutes to Establish a 10 Rep Max)

Extra Instructions / Coaches Notes

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

Doomsday (Time)

“Doomsday”

For Time:

24-20-16-12

Pull-Ups

Single Dumbbell Box Step Ups

*15/11 Calorie Echo Bike to Start Each Round

Dumbbell: MRx 30/20lb, Rx 50/35lb

Box: 24in/20in

Score: Time

Goals / Stimulus / Objectives

Goal: 11:00-15:00

Time Cap: 18:00

RPE: 8/10

Stimulus: Grip and Quad Stamina

Primary Objective: Consistent Echo Bike Paces

Secondary Objective : Step Up Management

Workout Strategy and Notes:

Today we’re going to have some layered grip and leg fatigue throughout. The pull-ups should feel like the best part of the workout, but will take a toll on the grip and upper body for holding onto the dumbbell for some bigger sets to get this started. Aim for consistent paces on the bike knowing that your legs will get a short break during the pull-ups each set. Try to be aggressive with your sets on the step ups today and stay as close to unbroken as possible.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

16-12-8-4

Strict Pull-Ups

24-20-16-12

Single Dumbbell Box or Bench Step Ups

*200m Run to Start Each Round

Dumbbell: 35/25lb, 15/12kg

Box: 24in/20in

Accessory Work (No Measure)

For Quality:

10:00 EMOM

Minute 1 – 5/5 Knees Over Toe Split Squat , Light Load

Minute 2 – :20/:20 Single Leg Hip Thrust Hold , Light Load

Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.

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 Movement Prep (3-5min)

2 Sets: For Quality

:30 second Jump Rope

20 Bear Plank Shoulder Taps

:20 second Extended Plank Reverse Bridge

10 Alternating Scorpion Stretch

Specific Prep (4-6min)

16 Double Unders or 32 Single Unders

10 Alternating Down Dog Toe Touches

6/6 Dumbbell Hang Snatch @ Warm-Up Loads

16 Double Unders or 32 Single Unders

4-6 Pike Push-Ups

8 Alternating Dumbbell Snatch @ Warm-Up Loads

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep : Suggested Progression (4-6 min)

3 Hang Muscle Snatch

3 Low Hang Power Snatch

-Add Loads-

Practice Cycling Reps of Power Snatch for 3-5 Reps building weight to 60% of 1RM

*Coach should go through quality cycling components and bar path

Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 65%+ of 1RM Power Snatch

Building to a Heavy Weight for the Day)

We are looking to start with a conservative set at 65% and then increase to a new Heavy 5RM for our Touch and Go Power Snatch. We originally tested this back the Week of December 2nd.

Supernova (AMRAP – Rounds and Reps)

“Supernova”

12:00 AMRAP

4 Wall Facing Handstand Push-Ups (MRx = 1 Abmat)

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: MRx 30/20lb, Rx 50/35lb

Score = Rounds + Reps

Overview / Goals / Stimulus / Objectives

Goal Rounds:

Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.

Stimulus:

The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.

RPE: 8/10

The goal is to maintain steady movement without hitting a fatigue wall too early.

Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.

Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief.

Strategy:

Wall Facing Handstand Push-Ups should be performed with control, avoiding excessive time under tension.

Dumbbell Snatches should be smooth with a strong hip drive and seamless hand transitions.

Double Unders require composure; staying relaxed will prevent unnecessary trip-ups and keep the pace steady.

The focus should be on moving consistently with smart pacing and a strong push in the final minutes.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Load:

5 Sets

1:00 On/1:00 Off

-Weighted Tall Plank

If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.

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
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 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:

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

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