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

1:00 Cardio Choice

5 Inchworm to Extended Plank Hold (5sec)

10 Tempo Air Squats 2020

8 Push-Ups

:30 second Jump Rope Practice

Warm-Up (No Measure)

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

2 Sets

6-8 Dumbbell Bench, Building to working weight

10 Air Squats, Focusing on quality mechanics and speed out of the hole

100m Run, Building to pace on second run

2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position

10-15 Double Unders or Single Unders

Awake (2 Rounds for time)

“Awake”

Each For Time

5 Rounds

10 Dumbbell Bench Press

20 Air Squats

12/9 Calorie Bike

Rest 5:00 minutes

5 Rounds

12/9 Calorie Bike

3 Wall Walks

50 Double Unders

Dumbbells: MRx 35/25, Rx 50/35

Wall Walks to 10’’ Line from the Wall

Score = Sum Total Time

Record Each Time Interval / Piece

Goals / Stimulus / Objectives

Time Domain : 10:00-13:00 / Set

Total Running Time: 25:00-31:00

Time Cap 15:00 / Set

Time Cap : 35:00

Stimulus: Aerobic Stamina and Muscular Endurance

RPE: 7-7.5/10
Strategy:

For the first segment , keep the Dumbbell Bench Press unbroken or split into two quick sets if needed to avoid burnout in later rounds. Move at a steady, controlled pace on the Air Squats to prepare for the bike, which should be moderate but consistent across all rounds. Avoid sprinting the bike in earlier rounds to preserve energy.

In the second segment , pace the bike similarly to the first piece. For Wall Walks, focus on efficient transitions and maintaining proper shoulder positioning and straight arms to avoid excessive fatigue. Look to go unbroken on Double-Unders or break into manageable sets with minimal rest between attempts, prioritizing rhythm and breathing.

Goals:

Consistency: Maintain steady pacing throughout both segments, avoiding significant drop-offs in time.

Efficiency: Minimize rest between transitions to optimize total time.

Form and Recovery: Focus on proper form in the Dumbbell Bench Press and Wall Walks to prevent fatigue buildup and maximize recovery between movements.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

4-5 Sets: For Quality

5-7 Piked HSPU or 6-8 Tall Kneeling Dual Dumbbell Press

14 Seated Banded Rows

()

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 Warm-Up: (4-6 minutes)

2 Sets: For Quality

10 Bend and Bows

:15/:15 second Standing Overhead Tricep Stretch

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bulgarian Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up (4-6 minutes)

2 Sets:

3 Hang Muscle Snatch

3 Hang Muscle Clean and Press

3 Hang Power Snatch

3 Hang Power Clean and Push Jerk

4-6 Bar Kip Swings

6 Box Jumps

I Stand Alone (AMRAP – Rounds and Reps)

“I Stand Alone”

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Chest to Bar

9 Box Jumps (Step Down)

Box: 24/20

Barbell: MRx 75/55, Rx 115/75

*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.

Score: Rounds & Reps

Goals / Stimulus / Objectives

Goal : 7-11 Rounds

Stimulus: High Intensity Triplet / Transitions and Interference

RPE : 9/10

Primary Objective: Build Intensity Throughout

Secondary Objective : Learn how to use the Box Jumps As ‘Recovery’

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

15:00 AMRAP

6 Dual Dumbbell Ground to Overhead

9 Pull-Ups

9 Bench Jumps

Box: 24in/20in

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality: (As part of class)

5 Rounds

:30-:45 second Weighted Wall Sit

Rest 30 seconds

12 Seated Good Mornings

Rest 45-60 seconds

()

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 Warm-Up: (4-6 minutes)

2 Sets: For Quality

10 Bend and Bows

:15/:15 second Standing Overhead Tricep Stretch

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bulgarian Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up (4-6 minutes)

2 Sets:

3 Hang Muscle Snatch

3 Hang Muscle Clean and Press

3 Hang Power Snatch

3 Hang Power Clean and Push Jerk

4-6 Bar Kip Swings

6 Box Jumps

I Stand Alone (AMRAP – Rounds and Reps)

“I Stand Alone”

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Chest to Bar

9 Box Jumps (Step Down)

Box: 24/20

Barbell: MRx 75/55, Rx 115/75

*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.

Score: Rounds & Reps

Goals / Stimulus / Objectives

Goal : 7-11 Rounds

Stimulus: High Intensity Triplet / Transitions and Interference

RPE : 9/10

Primary Objective: Build Intensity Throughout

Secondary Objective : Learn how to use the Box Jumps As ‘Recovery’

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

15:00 AMRAP

6 Dual Dumbbell Ground to Overhead

9 Pull-Ups

9 Bench Jumps

Box: 24in/20in

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality: (As part of class)

5 Rounds

:30-:45 second Weighted Wall Sit

Rest 30 seconds

12 Seated Good Mornings

Rest 45-60 seconds

()

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 (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

—

General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Barbell Warm-Up (No Measure)

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

Barbell:

2 Sets: From the Rack

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk

5 Overhead Squats (empty barbell)

Then Build Towards 75% of 1RM Overhead Squat

Overhead Squat

Overhead Squat

Every 2:00 x 4 Sets

3 Reps @ 75%+

Extra Instructions

Focus on technical proficiency here and engaging the shoulders and lats, pressing up through the barbell as you descend into the Overhead Squat. In order to get the barbell into the correct position we should utilize a Snatch Grip Push Press, Snatch Grip Push Jerk, or Snatch Grip Split Jerk (From Behind the Neck).

Voodoo Magic (4 Rounds for time)

“Voodoo Magic”

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

12/9 Calorie Row

12 Overhead Squats

10/7 Calorie Echo

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Stimulus: Midline Stamina and Endurance

RPE : 8/10

Primary Objective: Aggressive Machine Paces

Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.

This workout combines gymnastics, rowing, weightlifting, and the Echo Bike in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.

Strategy:

Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Rower before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit on the Echo Bike.

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets, Alternating Stations

Station 1:

12 Toe to Bar

400m Run

6/6 Single Arm Overhead Squats or 12 Heavy Goblet Squats

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Rounds:

:45 Superman Hold

:45 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken

()

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
Rowing Golf Version 2:

Partner 1: Rows to 100m in as Few Strokes as Possible

Partner 2: Tries to Row to 100m in as Few Strokes as Possible

Whomever Rows the Least Strokes Wins Hole #1

Repeat this for 5 Times

Recording Who Wins Based on Total Stroke Count

—

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Scapular Push-Ups

6 Inchworm Push-Ups

:30 seconds Double Under Practice

Travel/Hotel/Limited Equipment (No Measure)

3 Sets: For Time

800m Run

Into..

4 Rounds

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

A Hero Can Be Anyone (Time)

“A Hero Can Be Anyone”

With a Partner

3 Sets: For Time

1000m Row, Combined (500 per person)

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

Goals / Stimulus / Objectives

Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.

Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.

Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).

RPE: ~7/10

Accessory Work (No Measure)

For Quality:

5 Sets

1:00 Unbroken Dead Hang

20 Banded Curls

20 Banded Tricep Extensions

The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.

()

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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Rowing Golf Version 2:

Partner 1: Rows to 100m in as Few Strokes as Possible

Partner 2: Tries to Row to 100m in as Few Strokes as Possible

Whomever Rows the Least Strokes Wins Hole #1

Repeat this for 5 Times

Recording Who Wins Based on Total Stroke Count

—

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Scapular Push-Ups

6 Inchworm Push-Ups

:30 seconds Double Under Practice

Travel/Hotel/Limited Equipment (No Measure)

3 Sets: For Time

800m Run

Into..

4 Rounds

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

A Hero Can Be Anyone (Time)

“A Hero Can Be Anyone”

With a Partner

3 Sets: For Time

1000m Row, Combined (500 per person)

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

Goals / Stimulus / Objectives

Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.

Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.

Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).

RPE: ~7/10

Accessory Work (No Measure)

For Quality:

5 Sets

1:00 Unbroken Dead Hang

20 Banded Curls

20 Banded Tricep Extensions

The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.

()

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