CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

10 Alternating Scorpion Stretch

10 Alternating Active Pigeon Stretch

:15/:15 second Samson Stretch

Barbell Warm-Up (No Measure)

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

6 High Hang Snatch High Pull

6 Hang Hang Muscle Snatch

6 Tempo Overhead Squat 30×1 Tempo

6 Jumping Back Squats

–

Add some loads to the barbell so its off the floor

–

1-2x 3 Position Power Snatch + 3 Position Squat Snatch (High Hang, Hang, Floor)

–

Then

1-3 x Power Snatch + Squat Snatch Up to Working Loads

Power Snatch (Power Snatch + Squat Snatch

Every 2:30 x 5 Sets
1+1
Rest 10-15 seconds
1+1
Rest 10-15 seconds
1+1

Starting @ 70% of Power Snatch and increasing each set
The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go )

Back Squat (Back Squat
Every 2:30 x 5 Sets
5 Back Squats

Set1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 85%)

Goals / Stimulus / Objectives

Goal To build strength, improve positional stability, and develop confidence under heavy loads while maintaining proper form and control.

Stimulus A moderate-to-heavy loading scheme that progressively increases intensity over 5 sets. The focus is on smooth, controlled reps with consistent tempo and depth. Expect a strong demand on the legs and core, with an elevated heart rate by the later sets due to accumulated fatigue.

Primary Objective: Develop lower body strength by targeting the quadriceps, glutes, hamstrings, and spinal stabilizers. Build consistency and confidence with sub-maximal loading to prepare for heavier lifts in future training cycles.

RPE (Rate of Perceived Exertion)

Sets 1 & 2 (75%): RPE 6-7 – Challenging but manageable; focus on solid form.

Sets 3 & 4 (80%): RPE 7-8 – Moderate effort; maintain control and speed out of the hole.

Set 5 (85%): RPE 8-9 – Heavy; approach with focus, ensuring proper bracing and execution.

Accessory Work (No Measure)

5 Sets, For Quality

5/5 Single Arm Contralateral Box Step-Ups

100/100ft (30/30m) Suitcase Carry

8 Bodyweight Sissy Squat

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

Cardio Challenge

“Tabata Challenge”

For Total Calories:

Tabata Row

8 Sets x 20 seconds on /10 seconds off

Rest 2:00

Score = Sum of Row + Ski + Echo

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

Recovery (Checkmark)

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
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Bench Press (Lunge & Bench
For Load:
5 Sets
10 Front Rack Walking Lunges
6 Dumbbell Bench Press
-rest 2:00 b/t supersets-

Perform the Bench Press at RPE 8 loading, leaving 2-3 reps in the tank at the end of each set. )

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

Recovery (Checkmark)

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
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Bench Press (Lunge & Bench
For Load:
5 Sets
10 Front Rack Walking Lunges
6 Dumbbell Bench Press
-rest 2:00 b/t supersets-

Perform the Bench Press at RPE 8 loading, leaving 2-3 reps in the tank at the end of each set. )

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

Recovery (Checkmark)

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
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Bench Press (Lunge & Bench
For Load:
5 Sets
10 Front Rack Walking Lunges
6 Dumbbell Bench Press
-rest 2:00 b/t supersets-

Perform the Bench Press at RPE 8 loading, leaving 2-3 reps in the tank at the end of each set. )

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

Recovery (Checkmark)

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
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Bench Press (Lunge & Bench
For Load:
5 Sets
10 Front Rack Walking Lunges
6 Dumbbell Bench Press
-rest 2:00 b/t supersets-

Perform the Bench Press at RPE 8 loading, leaving 2-3 reps in the tank at the end of each set. )

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

Recovery (Checkmark)

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