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

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.

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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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

–

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Looking for sets to be done @ 80-90% of 1RM

Climbing To Freedom (AMRAP – Rounds and Reps)

“Climbing To Freedom”

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14

Barbell: MRx 155/105, Rx 225/155

Box Height MRx 24/20″, Rx 30/24”

Goals / Stimulus / Objectives

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

Travel/Hotel/Limited Equipment (No Measure)

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Recovery (Checkmark)

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
:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

–

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Looking for sets to be done @ 80-90% of 1RM

Climbing To Freedom (AMRAP – Rounds and Reps)

“Climbing To Freedom”

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14

Barbell: MRx 155/105, Rx 225/155

Box Height MRx 24/20″, Rx 30/24”

Goals / Stimulus / Objectives

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

Travel/Hotel/Limited Equipment (No Measure)

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Recovery (Checkmark)

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
:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

–

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Looking for sets to be done @ 80-90% of 1RM

Climbing To Freedom (AMRAP – Rounds and Reps)

“Climbing To Freedom”

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14

Barbell: MRx 155/105, Rx 225/155

Box Height MRx 24/20″, Rx 30/24”

Goals / Stimulus / Objectives

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

Travel/Hotel/Limited Equipment (No Measure)

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Recovery (Checkmark)

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
:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

–

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Looking for sets to be done @ 80-90% of 1RM

Climbing To Freedom (AMRAP – Rounds and Reps)

“Climbing To Freedom”

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14

Barbell: MRx 155/105, Rx 225/155

Box Height MRx 24/20″, Rx 30/24”

Goals / Stimulus / Objectives

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

Travel/Hotel/Limited Equipment (No Measure)

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Recovery (Checkmark)

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
:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

–

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Looking for sets to be done @ 80-90% of 1RM

Climbing To Freedom (AMRAP – Rounds and Reps)

“Climbing To Freedom”

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14

Barbell: MRx 155/105, Rx 225/155

Box Height MRx 24/20″, Rx 30/24”

Goals / Stimulus / Objectives

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

Travel/Hotel/Limited Equipment (No Measure)

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Recovery (Checkmark)

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