CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Row @ Easy Pace

—

2 Sets: For Quality

6 Walking Inchworm Push-Ups

10 Cross-Over Box Step-Overs

6/6 Single Leg Barbell Romanian Deadlifts

1 Wall Walk + 10 second Wall Facing Handstand Hold

Split Jerk (Jerk Complex
For Load:
5 Sets @ 65-75%
-1 Push Jerk + 2 Split Jerks)

PRVN Community Throwdown Workout #4 (Time)

PRVN Community Throwdown Workout #4:

For Time:

21-15-9

Deadlifts MRx 115/75, Rx 185/125

Box Jump Overs 24/20’’

7-5-3 Wall Walk to 10’’ inch off Wall (MRx= 30″ inch off wall)

-1:00 Rest-

9-15-21

Deadlift MRx 155/105, Rx 225/155

Box Jump Overs

Handstand Push-Ups (MRx=Push-Ups)

Goals / Stimulus / Objectives

Time Domain: 12:00-18:00

Time Cap: 20:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

Athletes should expect to push hard through both segments, with a brief rest to recover partially. The combination of heavier deadlifts and inverted movements (wall walks/HSPU) will quickly elevate heart rate and fatigue.

Primary Objective: Complete each section of the workout as quickly as possible while maintaining proper movement mechanics. Athletes should aim to break deadlift sets judiciously and cycle box jumps efficiently. For the wall walks and HSPU, the goal is to avoid prolonged rest between sets.

Secondary Objective: Move smoothly between exercises with minimal transition time. Controlling the heart rate and breathing after box jump overs will be critical for the subsequent gymnastics movement (wall walks or HSPU), where precision and technique are key.

Accessory Work (No Measure)

4 Sets, For Quality

:15/:15 second Single Leg Sorenson Hold

:30/:30 second Half Kneeling Paloff Press Hold

3-5 Ring Dips @ 42×1 Tempo

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
For Quality

8:00 minutes

30 Second Machine of Choice, Increasing Pace Each Set

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Mountain Climber Lunges

10 Hollow Rocks

PRVN Community Throwdown Workout Workout #3A (AMRAP – Rounds and Reps)

9:00 AMRAP:

3* Toes to Bar

6 Lateral Burpees Over the Barbell

9 Thrusters

Barbell: MRx 75/55, Rx 95 /65

* Every round, the number of Toes to Bar increases by 3 reps. (Round 1: 3 TTB, Round 2: 6 TTB, Round 3: 9 TTB, etc.)

PRVN Community Throwdown Workout Workout #3B (Weight)

Workout #3B:

From 9:00 to 15:00 (6:00 window)

Establish a 3-Rep Max Clean

Power or Squat Clean permitted

Reps must be Touch-and-Go (TnG) without resting the bar on the floor between reps

Goals / Stimulus / Objectives

Primary Objective

Workout #3A (9:00 AMRAP): Accumulate as many rounds and reps as possible while managing the ascending Toes-to-Bar volume.

Workout #3B (6:00 Window): Establish the heaviest possible 3-Rep Max Clean (touch-and-go) immediately after the AMRAP.

Secondary Objective

Workout #3A: Maintain efficient movement and quick transitions to minimize rest. The focus will be moving quickly from the Toe to Bar to the barbell, and from the Barbell back to the rig as the walk between the rig and the barbell will be the area to focus on most to maintain efficiency.

Workout #3B: Focus on proper setup, strong hip extension, and smooth bar path rather than rushing between reps, ensuring clean technique under fatigue.

Stimulus:

Workout 3A) High Intensity Triplet: Gymnastics Density: The increasing TTB reps alongside Burpees and Thrusters create a demanding combination of grip, core, and cardio stimulus.

Workout #3B): Testing speed strength, power and technique under accumulated fatigue, requiring focus on bracing and controlled cycling of the barbell.

RPE: 10/10 *Test Workout

Accessory Work (No Measure)

Accessories (To be completed as part of class)

3-4 Sets, For Quality

10-12 Dumbbell Bench Press

12-15 Goblet Cyclist Squats

Recovery (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
400m Easy Run

—

2 Sets, For Quality

9/7 Calorie Machine of Choice

:30 second Jump Rope

10 Down Dog Calf Gas Pedals

10/10 Single Leg Glute Bridge

Eleven’s Fury (AMRAP – Reps)

“Eleven’s Fury”

8 Sets, For Max Reps

3:00 AMRAP / 1:00 Rest

12/9 Calorie Echo Bike

200m Run (Sub with 225m/195m Ski)

12/9 Calorie Row

– Max Double Unders

Big Class:

Can switch the Echo Bike and Row if you start at the same time on the clock, or can start in a waterfall style for larger groups with needs for 3 or 4 groups to move through this in order to facilitate the workout.

Goals / Stimulus / Objectives

Goal: 30+ Double Unders / Set

Primary Objective: Maximize total Double Unders across all 8 intervals. Complete the Echo Bike, Run, and Row quickly yet sustainably, leaving ample time to accumulate reps on the rope.

Secondary Objective : Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique on both machines and Double Unders.

Stimulus : A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination.

RPE : ~8/10

Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.

Approach each interval with a plan: know the pacing you can hold on each machine and what Double Under set you’re aiming for. Use the 1-minute rest to reset, control breathing, and stay mentally focused. Consistency is key—strive to maintain or improve performance each round.

Travel/Hotel/Limited Equipment (No Measure)

40:00 minute EMOM

Minute 1: Cardio Choice

Minute 2: 20 Renegade Rows

Minute 3: Cardio Choice

Minute 4: 10 Air Squats + Plank Hold in Remaining Time

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets, For Quality

15 Seated Barbell Calf Raises

10/10 Banded Psoas March

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
3 Sets, For Quality

10 Alternating Box Step-Ups

10 Scapular Push-Ups

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

:15 second Dead-Hang + :15 second Active Hang

6/6 Single Arm Ring Rows

Deadlift (Every 3:00 x 4 Sets
10-10-8-8 Deadlifts
4-6 Weighted Strict Pull-Ups

% of Deadlifts, starting @ 60%, goal of increasing to 70%
Pull-Ups: Choice on Load, Heavy)

Mind Flayer (AMRAP – Reps)

“Mind Flayer”

For Total Reps

12:00 AMRAP

2-4-6-8…

American Kettlebell Swings

Push-Ups

Box Jump Overs

Pull-Ups

Kettlebell: MRx 35/18, Rx 53/35

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.

Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.

Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings

RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.

Travel/Hotel/Limited Equipment (No Measure)

12:00 AMRAP

2-4-6-8…

Alternating Hang Dumbbell Snatch

Push-Ups

Bench Jump Overs

Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets, For Quality

10 Chest Support Dumbbell Batwing Row

12-15 Ring Hamstring Curls

6/6 Ring Archer Push-Ups

Recovery (Checkmark)

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

200m Run

4 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

6 Push Press

8 Abmat Sit-Ups

–

Into…

2 Sets, Building to working loads for the day.

4 Hang Power Cleans

4 Burpees to Target

4 Shoulder to Overhead

8 Abmat Sit-Ups

Demodog Duo (2 Rounds for time)

“Demodog Duo”

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Hang Power Cleans

12 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Shoulder to Overhead

24 Abmat Sit-Ups

Barbell Load: MRx 95/65, Rx 135/95

Score = Sum Total Time of Part A and Part B

Goals / Stimulus / Objectives

Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes

Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.

Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.

Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.

Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.

RPE 7–8 : You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.

Travel/Hotel/Limited Equipment (No Measure)

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Dual Dumbbell Hang Power Cleans

12 Burpees to Target

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

Accessory Work (No Measure)

4 Sets, For Quality

20 Russian Twists (Over and Back = 1)

– Max Hollow Hold

Rest 30 seconds

6 Inchworm to Hollow Hold (5sec @ Extended Plank)

– Max Weighted Plank @ 45/25lb, 20/10kg

Rest 60 seconds b/t sets

Recovery (Checkmark)

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
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