CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (5-7 minutes)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Double Unders)

5/5 Pendulum Lunges

10 Dumbbell Goblet Squats

8/8 Single Dumbbell Suitcase Deadlift

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up Prep ( 6-8 minutes)

3 Sets: For Quality

8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength

6 Dual Dumbbell Power Cleans

6 Dual Dumbbell Reverse Lunges

20 Double Unders

Dumbbells @ Warm-Up Loads

Back Squat (Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%)

Extra Instructions / Coaches Notes

We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.

A note that now we will have increased rest

Blastoise (AMRAP – Reps)

“Blastoise”

8:00 AMRAP

1-2-3-4-5… Dual Dumbbell Power Clean

2-4-6-8-10…Dual Dumbbell Farmers Lunges

10-20-30-40-50…Double Unders

Load: MRx 35’s/25’s, Rx 50’s/35’s

Goals / Stimulus / Objectives

This 8:00 AMRAP is a ladder-style workout designed to test athletes’ coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer’s Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Goal: 6-8 Rounds

Primary Objective: Unbroken reps across each movement

Secondary Objective: If possible go directly from the Dual Dumbbell Power Clean directly into the Dual Dumbbell Farmers Lunges

Stimulus: Grip Stamina / Booty Pump

RPE: 8.5/10

Coaches Notes and Strategy:

Pacing:

Start conservatively; aim for steady movement and minimize rest between transitions.

The workout intensifies as reps increase, so avoid burnout early on.

Dumbbell Movements:

Keep transitions between movements quick.

Use legs to drive the Power Cleans and maintain core engagement for the Lunges.

Double Unders:

Aim for unbroken or manageable sets early on.

For scaled athletes, stick to consistent single unders or a reduced rep count.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

onal Accessories

For Quality:

Every 1:30 x 10 Sets, Alternating Stations

Station 1 – :30 Leg Extension Hold + :30 Max Reps Leg Extensions

Station 2 – 1:00 Plate Step Ups w/ Bearhug Sandbag, Moderate Load

For the step ups you will put a 45lb plate on the ground and step up to it, alternating legs each rep. This should be a very glute and lower back intensive exercise. For the seated leg extensions use a medball or dumbbell pinched between the feet.

If you don’t have a sandbag, perform dual kettlebell front rack step ups.

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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 Warm-Up: (4-6 minutes)

2 Sets: For Quality

1:00 Machine of Choice

10 Air Squats

8 Cat-Cows

10 Scapular Pull-Ups

10 Banded Pass-Throughs

12 Banded Pull-Aparts

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Skill Work: (8-10 minutes)

Bar Muscle-Up Progression

Specific Warm-Up (6-8 minutes)

2-3 Sets

2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups

4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands

2-4 Push-Ups

2-4 Toe to Bar or Kipping Knees to Chest

3 Push Press @ Building to Workout Loads

5/4 Calorie Bike

Charizard (4 Rounds for reps)

“Charizard”

4 Sets x 5:00 AMRAP / 2:30 Rest

Alternating Stations

Station 1:

3 Bar Muscle-Ups

6 Alternating Dumbbell Snatch

9 Push-Ups

Station 2:

6 Toe to Bar

9 Push Press

9/7 Calorie Echo Bike

Dumbbell: MRx 35/25, Rx 50/35

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 2-3 Rounds / 5:00 AMRAP

Stimulus: Upper Body / Gymnastics Density

RPE: 8/10

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head and power output staying consistent throughout.

Primary Objective: Develop stamina and capacity for mixed gymnastics, barbell cycling, and machine work while sustaining quality movement under fatigue.

Secondary Objective: Build proficiency in transitions and maintain steady pacing throughout both stations, minimizing unnecessary rest.
Coaching Notes and Strategy:

Station 1:

Aim for unbroken sets of Bar Muscle-Ups. This is a good day today to work on jumping right up into each set with very limited transition time.

For the Alternating Dumbbell Snatch use smooth, controlled transitions between hands. Prioritize power from the hips and maintain a neutral spine.

Break the Push-Ups into smaller sets if needed to avoid failure. Focus on full range of motion and consistent pacing.

Station 2:

Focus to maintain smooth kip swings and create constant tension throughout each rep of Toe to Bar, looking for quick unbroken sets throughout.

On the Push Press use your legs to drive the bar overhead and focus on a strong lockout. Keep the bar close and avoid excessive leaning back.

Push Bike for consistent RPM, aiming for a controlled but aggressive pace to avoid burning out.

Travel/Hotel/Limited Equipment (No Measure)

4 Sets x 5:00 AMRAP / 2:30 Rest

Alternating Stations

Station 1:

3 Burpee Pull-Ups

6 Alternating Dumbbell Snatch

9 Push-Ups

Station 2:

3 Shuttle Runs (25/25ft, 7.5/7.5m)

6 Toe to Bar

9 Dumbbell Push Press

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets: For Quality

5 Strict Tempo Pull-Ups (31×1 Tempo)

15 Banded Face Pulls

50/50ft (15/15m) Single Kettlebell Bottoms Up Waiters Walk

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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
Mobility Prep + Body Heat (4-5 minutes):

2:00 minutes Cardio Choice

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

:30/:30 second Banded Tricep Stretch

General Warm-Up (5–7 minutes):

2 Sets: For Quality

10 Tempo Air Squats (20×1)

8 Jumping Air Squats

10 Down Dog Toe Touches

8 Push-Ups

20 Mountain Climbers

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Warm-Up: (7-9 minutes):

Empty Barbell:

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans

3 Mid-Shin Squat Cleans

–

Then Take 5:00 minutes to Build to 70% of your Squat Clean

* In between each set

Perform 2-3 Burpee Box Jump Overs focusing on staying low and close to the box and working on hopping or stepping up from the Burpee into each Box Jump. The goal is finding efficient movements here that allow the heart rate and breath to stay controlled.

Raichu (7 Rounds for weight)

“Raichu”

21:00 EMOM

Minute 1 – 10 Burpee Box Jump Overs (MRx = Step Overs)

Minute 2 – 1 Squat Clean + 1 Hang Squat Clean

Minute 3 – Rest

Barbell @ 70%+ of 1RM Clean

Box: 24/20

% is Based on 1RM Squat Clean

Score = Sum Total Load

Goals / Stimulus / Objectives

“Raichu” is a 21:00 EMOM designed to test and develop your ability to perform under fatigue. This workout alternates between high heart rate movements and heavy, technically demanding barbell work, with built-in rest to allow for quality effort and focus. The goal is to sustain intensity while managing technique and pacing, especially as fatigue builds.

Goal: Build to close to 90% of 1RM Clean for the Complex Today.

Stimulus: Battery Work

RPE : 7-8/10

Primary Objectiv e: Build technical proficiency under fatigue, focusing on barbell mechanics and efficient movement patterns.

Secondary Objective : Improve stamina and power output in a mixed-modality format, emphasizing smooth transitions and control during each minute.

Travel/Hotel/Limited Equipment (No Measure)

21:00 EMOM

Minute 1 – 10 Burpee Bench Jump Overs

Minute 2 – 5 Dumbbell Squat Cleans + 5 Dumbbell Hang Squat Cleans

Minute 3 – Rest

Dumbbells: Choice

Accessory Work (No Measure)

3 Sets, For Quality:

:45 Weighted Forearm Plank

-:15 rest-

Max Ring Plank to RPE 9

-rest 1:00 b/t sets-

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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
2 Sets

1 Min Machine of Choice

:15 second Hollow Hold

10 Hollow Rocks

5/5 Single Arm Dumbbell Deadlifts, Warm-Up Loads (Focus on Dynamic Start Position)

6 Alternating Dumbbell Hang Snatch, Warm-Up Loads (Dialing in Form and Practice Alternating Hands)

–

Get to working loads on the Dumbbell Snatch.

–

Warm-Up Round

.55/.5K Bike

10 Abmat Sit-Ups

4 Alternating Dumbbell Snatch @ Working Loads

Keep Away (AMRAP – Reps)

Team Waterfall Workout

“Keep Away”

Waterfall Teams of 3

5 Rounds for Time

1.1/1K Bike

30 Abmat Sit-Ups

20 Alternating Dumbbell Snatch

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

Goals / Stimulus / Objectives

Time Domain:

18:00-25:00 / Per Partner

25:00-32:00 Total Running Time

Cap : 35:00

Stimulus : Muscular Stamina and Midline Endurance

RPE : 7/10

Primary Objective : Each athlete to complete each round in 4:15 or less

Secondary Objective : Consistent paces on the bike and maintain sets of 10+ on the Dumbbell Snatch

Notes and Flow for the Workout:

Partner 1 will start on the bike and then when partner 1 completes the bike, partner 2 will start on the bike and partner 1 will start on the Abmat Sit-Ups, and then finally Partner 3 moves out to the bike when Partner 2 completes the bike, this will continue with each athlete moving onto the next station once they complete their previous, but only if the partner in front of them is out of the way. Once all partners have finished their 5th round of the Bike + Abmat Sit-Ups + Dumbbell Snatch, the workout is completed

Travel/Hotel/Limited Equipment (No Measure)

As prescribed, Performed as an Individual

Accessory Work (No Measure)

5 Sets: For Quality

8/8 Banded Paloff w/ Rotation

3/3 Single Leg Box Jumps

Use a height for the single leg box jumps that is somewhat challenging, but mostly allows you to focus on confidence and explosiveness here

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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
2 Sets: For Quality

1:00 Easy

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Air Squats

5 Inchworm Push-Ups

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
2 Rounds: (Empty Barbel)

9/7 Calorie Row, Building Intensity

5 Front Squats

5 Push Press

5 Thrusters

Bulletproof (AMRAP – Rounds and Reps)

“Bulletproof”

For Reps:

16:00 AMRAP

24/19 Calorie Row

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

Men MRx – 65- 75-95-115-135-155

Men Rx – 75-95-115-135-155-185

Women MRx – 45-55-65-75-95-105

Women Rx – 55-65-75-95-105-125

After the 6th bar the weights remain if you get there!

Score: Rounds & Reps

Goals / Stimulus / Objectives

Goal: Complete 4+ Rounds

RPE : 8/10

Primary Objective: Game Plan and Pace to get to and or through the heavier bars

Secondary Objective : Steady Row Pacing

Coaches Notes and Strategy:

This is another one of those great qualifier format workouts where performing the prescribed version is highly encouraged, hence the different goals for each level today.

This workout is about trusting your fitness early and ‘controlled aggression’ so we earn as much time as we can to grind through the heavier bars here today. We’ll be looking at unbroken thrusters for a few rounds before starting to manage lockout fatigue. For level 2 and 1 athletes, this will be a much more measured approach and we should really be thinking about the loads that we are tackling once we get into the 4th and 5th rounds. Remember once we finish round 4 we have already completed 60 reps on Thrusters, so leg stamina will definitely be a factor.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

16:00 AMRAP

1:00 Cardio of Choice

15 Dumbbell Thrusters 50/35lb, 22.5/15kg

Bodybuilding Finisher (No Measure)

5 Rounds

:30 Ring Curls

:30 Ring Skullcrusher

Rest as needed b/t exercises and sets

*Can substitute DB versions of the movements

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PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up (8-10 minutes)

2 Sets: For Quality

1:00 Easy Row or Ski (Hinge Pattern Bias)

5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers

:20 second Behind the Neck Elbow Punch Throughs

10 Barbell Romanian Deadlifts

10 Squat Jumps

Directly into..

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Specific Warm-Up (8-10 minutes)

2 Sets (Empty Barbell):

3 Segmented Clean Deadlifts

3 Hang High Pulls

3 Hang Muscle Cleans

3 Low Hang Power Cleans

Build to Working Weight (% of 1RM):

Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.

Emphasize tight core, explosive extension, and smooth transitions in TnG reps.

Power Clean (Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans (each set is 3 cleans. 30 second rest. 3 cleans)
*Rest 30 seconds b/t Triples

% is Based on 1RM Power Clean

Extra Instructions:

Note that this designates sets of 6 reps done in touch and go Triple)

Under Your Scars (Time)

“Under Your Scars”

For Time:

4 Sets:

9 Bar Facing Burpees

6 Deadlifts

6 Bar Facing Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: MRx 155/105, Rx 225/155

Goals / Stimulus / Objectives

Score = Total Time

Goal: 11:00-15:00 minutes

Time Cap: 15:00

Primary Objective : Complete each set in under 2:00 minutes

Secondary Objective: Consistent sets with last set being your best set

Travel/Hotel/Limited Equipment (No Measure)

For Time:

4 Sets:

9 Burpees over Dumbbells

6 Dual Dumbbell Deadlifts

6 Burpees over Dumbbells

6 Dual Dumbbell Deadlifts

-rest 1:00 b/t sets-

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

12:00 EMOM

Minute 1 – :45 Dead Hang

Minute 2 – 5/5 Single Leg Landmine Deadlift

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PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold