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
2 Sets: For Quality

1:00 Cardio Choice

8 Barbell Bradford Press with Lockout

10 Alternating Box Step-Ups

10 Hollow Rocks

10 V-Ups

10 second Hollow Hold

Feel The Fire (Weight)

“Feel The Fire”

40:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 AbMat Sit-Ups (Rx+= 12 GHD)

minute 5: Rest

Barbell Load: 75/55

Dumbbell Load: MRx 35/25, Rx 50/35

Box Height: 24/20”

Goals / Stimulus / Objectives

Primary Objective: Complete each movement within its minute while maintaining consistent quality and intensity. Strive to preserve proper technique on both barbell and dumbbell movements, and use the rest minute to recover effectively for the next round.

Secondary Objective: Achieve 10-15 seconds of rest during each working station

Stimulus : Muscular Endurance and Aerobic Capacity

RPE : ~6/10

Effort should feel controlled throughout. Your breathing will get up there a bit during the work minutes, but the brief rest minute helps avoid burnout and allows you to reset for the next station.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

minute 1: 50 second Cardio Choice

minute 2: 10 Dual Dumbbell Strict Press + 10 second Dual Dumbbell Overhead Hold

minute 3: 12 Single Dumbbell Bench Step-Overs

minute 4: 20 V-Ups

minute 5: Rest

Barbell Load: 75/55lb, 34/25kg

Dumbbell Load: 50/35lb, 22.5/15kg

Bench

Accessory Work (No Measure)

5 Sets: For Quality

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

:30 second Medball Squeeze Glute Bridge Hold

Recovery (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2-3 Sets, For Quality

:30 Seconds Jump Rope Practice

6 /6 Half Kneeling KB Windmi ll

12 Alternating Single Arm Kettlebell Swings

6/6 Single Arm Ring Row s

10 Ring V-Out s

Power Clean (Power Clean
5 Sets @ 75-85%
1.1.1.1.1
*Rest 10-15s b/t reps
*Rest 2:00 b/t sets

% is Based on 1RM Power Clean)

Hide The Anger, Practice Smiling in the Mirror (5 Rounds for time)

“Hide The Anger, Practice Smiling in the Mirror”

For Time:

Every 3:00 x 5 Sets

50 Double Unders

8/8 Kettlebell Hang Snatch

5/4 Strict Pull-Ups (Rx+=Ring Muscle Ups)

Kettlebell: MRx 44/26, Rx 53/35

Goals / Stimulus / Objectives

Goal: 1:30-2:15/ Set

Score: Average Interval Time

Stimulus: Upper Body Interference

RPE : 7/10

This workout today should feel more like a skill capacity session that builds on the last Ring Muscle-Up session like this where we just had American Kettlebell Swings and Ring Muscle-Ups.

Primary Objective : Achieve each set in under 2:15

Secondary Objective : Unbroken Ring Muscle-Ups

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 3:00 x 5 Sets

50 Double Unders

8/8 Dumbbell Hang Snatch

5 Strict Pull-Ups

5 Strict Dips

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

12:00 EMOM:

Minute 1 – 10-12 Dumbbell Bench Press

Minute 2 – 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy

Recovery (Checkmark)

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
Warm-Up

8:00 minutes, For Quality

5/5 World’s Greatest Stretch

10 Alternating Cossack Squats

5 x Lateral Shuttle (10ft / 3m)

5 Inchworm Push-Ups

5 Up Downs

Back Squat (Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%)

Extra Instructions:

Today, each set is on a 3:00 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.

Gotham’s Reckoning (AMRAP – Reps)

“Gotham’s Reckoning”

For Max Reps

4 Sets

1:45 AMRAP

5 Shuttle Runs

15 Goblet Squats

Max Burpees to Target

Rest 45 seconds b/t sets

Score = Total Reps Completed

Kettlebell Load: MRx 53/35, Rx70/53

Shuttle Run = 25ft Out and Back

Goals / Stimulus / Objectives

Primary Objective: Complete the Buy-In Work requirement in under 1:15.

Secondary Objective : Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.

Stimulus : Leg Stamina and Max Aerobic Capacity

RPE: 8–9/10 : Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Rounds

:30 Single Leg Banded Hip Thrusts , Right

:30 Single Leg Banded Hip Thrusts, Left

12 Dual Dumbbell Step-Ups 20”, Choice on load

-rest :45 b/t sets-

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

–

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

– Down Dog Toe Touches

– Quarter Squat Reactive Jumps

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
2 Sets

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Hang Power Clean

3 Push Press

3 Low Hang Power Clean + Push Jerk

8 Kip Swings

6 Strict Knee Raises

–

Add Loads to the Barbell

1-2 Sets

3 Touch and Go Clean and Jerks

3-5 Kipping Knees to Chest

3 Quick Single Clean and Jerks

3-5 Building to Working Option for Toes to Bar

A Storm is Coming (Time)

“A Storm is Coming”

For Time:

3 Rounds

18 Toes to Bar

15 Clean & Jerks

Barbell: MRx 95/65, Rx 135/95

Goals / Stimulus / Objectives

Goal: 9:00-15:00

Time Cap: 17:00

Stimulus: Barbell Cycling and Midline Interference

RPE: 8/10

Primary Objective: Toes to Bar in 3-4 Sets

Secondary Objective : Steady Barbell Cadence

Travel/Hotel/Limited Equipment (No Measure)

For Time:

3 Rounds

24 V-Ups

18 Dual Dumbbell Clean and Jerks

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Finisher for the Day (In Class)

For Quality:

4-5 Sets

:20/:20 Single Leg Paloff Hold

:15 Boat Pose Hold

Pick a distance from the rig for the paloff that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.

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