CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bugs

:30 Bird Dogs

General Prep (8-10min)

2 Sets: For Quality

:30 Jump Rope

5/5 Worlds Greatest Stretch

6 Compression Sit-Ups

:20 Hollow Hold

10 Deep Lunge Mountain Climbers

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep + Get to Working Loads (5-7 minutes)

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

2 Reps @ 75%

Back Squat (10:00 EMOM
1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+)

10:00 EMOM

1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+

Existential Burden (Time)

“Existential Burden”

15:00 EMOM

minute 1: 50 Double Unders

minute 2: 12 Up Downs

minute 3: 15 GHD Sit-Ups

minute 4: Max Forearm Plank

minute 5: Rest

Coaching Notes, Strategy, and Goals

“Existential Burden” is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.

Goal: Consistent completion of work across all four active minutes

Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension

RPE: 7.5–8.5/10

Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully

Key focus areas:

Control breathing through all movements to prevent early burnout

Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort

Stay mentally disciplined during the forearm plank hold
Movement Breakdown & Strategy

Minute 1: 50 Double Unders

Smooth, steady pace—not a sprint.

Relax the grip on the handles to save forearms for the plank hold later.

Focus on consistent breathing during jumps.

Break into 30-20 or 25-25 quickly if necessary to prevent trip-ups.

Scaling option: 60-75 Single Unders or reduce rep count to 35 Double Unders

Minute 2: 12 Up Downs

Treat these like quick, efficient burpees without the push-up or jump.

Move at a steady pace with no unnecessary pauses at the top.

Focus on maintaining a flat back during transitions to protect the lower back.

Should take roughly 30–40 seconds, leaving some breathing time before GHDs.

Strategy (No Measure)

Minute 3: 15 GHD Sit-Ups

Move steadily, with a focus on strong hip extension and midline engagement.

Breathe out at the top of the sit-up to maintain rhythm.

Adjust GHD depth range if needed to stay safe and avoid overextending.

Scale to 15 weighted Abmat sit-ups if needed for newer athletes.

Minute 4: Max Forearm Plank

This is the mental challenge of the workout.

Stay tight through the glutes, core, and quads—no sagging hips.

Breathe slowly through the nose and out the mouth to stay calm.

Goal is to hold the plank for the majority of the minute (~45+ seconds if possible).

Shake out arms and shoulders briefly before the next set begins if needed.

Travel/Hotel/Limited Equipment (No Measure)

15:00 EMOM

minute 1: 50 Double Unders

minute 2: 10 Up Downs

minute 3: 15 V-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

Accessory Work (No Measure)

3-4 Sets, For Load

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

100ft (30m) Sled Push

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
Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 5 Overhead Squats

:15 Ring Support Hold

:15 Bottom of Ring Dip Hold

8 Muscle-Up Row Transitions

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Build Loads over 3-4 Sets

Slow Pull Power Snatch

Overhead Squat

Squat Snatch

–

Then adjusting to starting weight on the power

Snatch (10:00 EMOM
1 Snatch @ 80%+)

Coaching Notes, Strategy, and Goals

% of 1RM Snatch,

*Snatch can be Power or Squat

Goal: Build to 90%+

Stimulus: Speed Strength and Power

RPE: 7/10

*Building to a heavy, but should not be overly taxing today

Key focus areas:

Speed through the middle, strong finish and fast turnover into the catch. Really reinforce pulling under the bar and pressing up as you receive the bar in the catch. Move with intention and a strong midline as you stand out of the overhead squat.

Modifications:

We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.

Power Snatch (This is here to put your score if you choose the Power Snatch variations of the strength today.)

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
MRx:

For Time:

12-9-7

Pull-Ups

Dips

Squat Snatch

Load: 95/65lb, 43/30kg

Strategy (No Measure)

Coaching Notes, Strategy, and Goals

“Amanda” is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.

Goal: 4–8 minutes

Time Cap 12 minutes

Stimulus : High-skill gymnastics and barbell cycling under fatigue

RPE: 9/10

Focus : Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue

Key focus areas:

Stay composed on the rings—misses are costly

Maintain snatch technique under pressure

Control breathing and transitions to avoid redline mistakes

Travel/Hotel/Limited Equipment (No Measure)

For Time:

12-9-7

Pull-Ups

Dips

Dual Dumbbell Ground to Overhead

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Ring Rows*

:15 Ring Support Hold

15-20 Banded Face Pulls

*Feet Elevated if you can maintain good positions for 10-12 reps

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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Bodyheat and Mobility: (4-6 min)

2:00 Cardio

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch

(5 sec Pause in Stretch)

:30/:30 Couch Stretch

General Prep: (5-7 min)

3 Sets

20 Plank Shoulder Taps

:30 sec Dead Bug Alternating Heel Taps

:30 sec Alternating Bird Dog

10 Romanian Deadlifts

10 Alternating Box Step-Ups

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (5-7min)

3 High Hang Muscle Cleans

3 Hang Power Cleans

5 Push-Ups

5 Box Jumps

–

2-3 Sets, building to working loads

3 Power Cleans, Building to Working Loads

5 Push-Ups

5 Box Jumps

Deadlift (Deadlift
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)

Coaching Notes, Strategy, and Goals

% 1RM Deadlift

Stimulus: Absolute Strength

Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.

RPE: 9/10

*We are getting heavy today.

Key focus areas:

Quality Set-Up, Break Tension off the floor. Stay engaged through lats and push the ground away.

Modifications:

Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.

The Cave and Beyond (AMRAP – Rounds and Reps)

“The Cave and Beyond”

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

Barbell: MRx 95/65lb, 43/30kg, Rx 135/95lb, 61/43kg

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

“The Cave and Beyond” is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.

Goal: 3-5 rounds

Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue

RPE: 8.5/10

Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm

Key focus areas:

Move steadily through the barbell without redlining early

Manage push-up fatigue early to avoid failure in later rounds

Stay tight and explosive on box jumps, minimizing wasted movement
Movement Breakdown & Strategy

10 Power Cleans (135/95 lb, 61/43 kg)

Move with intention, not reckless speed.

Advanced athletes: 5-5 split

Intermediate athletes: Quick singles or fast doubles/triples with minimal rest

Focus on quick turnover and solid receiving position—no sloppy catches.

Breathe at the top of each rep, keeping heart rate manageable.

15/10 Push-Ups

Pacing matters to avoid early blow-up.

Break early (8-7, 5-5-5, or smaller sets) if needed to prevent reaching muscular failure.

Maintain tight midline and full range of motion—chest to floor and full extension at the top.

Shake out arms quickly between breaks to minimize time loss.

Strategy (No Measure)

10 Box Jumps (24/20 in)

Stay smooth and efficient.

Use a controlled jump up and quick step down.

Keep arms loose and relaxed; focus on breathing between jumps.

Land softly and immediately prepare for the next rep—minimize hesitation at the bottom.

Pacing & Recovery Tips

Barbell: Set a rhythm—if quick singles, ensure fast setup between pulls.

Push-Ups: Respect the volume—plan short breaks before reaching failure.

Box Jumps: Treat as active recovery—move at a steady pace without stopping.

Keep all transitions under 5 seconds to maintain strong pacing across the AMRAP.

Final 2-3 minutes: Increase tempo slightly if manageable.

Travel/Hotel/Limited Equipment (No Measure)

8:00 AMRAP

10 Dual Dumbbell Power Cleans

15/10 Push-Ups

15 Bench Jumps

Barbell: 50/35lb, 22.5/15kg

Bench Height: 18in

Accessory Work (No Measure)

3 Sets: For Quality

10 Barbell Glute Hip Thrust

15 Weighted GHD Hip Extensions

Recovery (Checkmark)

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (6-8 min)

400m Run

—

20 Line Hops (Forward and Back)

20 Line Hops (Lateral)

:30 Down Dog Calf Gas Pedals

20 Glute Bridges

:20/:20 Single Leg Glute Bridge Hold

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep / Primer (4-5 minutes)

Spend 2 minutes on Rowing Technique

–

Adjust Bike Heights and Hit 45-60 seconds @ moderate pace

–

1 Mini Round

250m Row

200m Run

10/8 Cal Bike @ Hard Pace

The Philosopher’s Journey (AMRAP – Reps)

“The Philosopher’s Journey”

For Max Calories

4 Sets:

5:00 AMRAP

500/450m Row

400m Run

– Max Calorie *Bike

– Rest 2:30 b/t sets –

Coaching Notes, Strategy, and Goals

“The Philosopher’s Journey” is a repeatable aerobic sprint workout with a buy-in effort on the rower and run, followed by a calorie accumulation sprint on the bike. The goal is to move fast on the row and run while saving enough gas to hammer the bike, accumulating as many calories as possible within each 5:00 window.

Goal: 15/11+ calories each set (Echo) , 18/14+ calories each set (Bike Erg) , 16/12+ calories each set (Assault)

Primary Objective: Maintain calories within ± 2 across all four sets

Secondary Objective: Increase row/run pace slightly each set without sacrificing bike output

Stimulus: Muscular stamina, aerobic capacity, sprint endurance

RPE: 9/10

Focus: Quick transitions, sustainable sprint effort, and strong mental push in later rounds
Movement Breakdown & Strategy

500/450m Row

Row at a fast but sustainable pace, targeting about 85–90% effort.

Men: 1:40–1:55/500m split

Women: 1:50–2:10/500m split

Focus on strong, efficient strokes and fast recovery to minimize heart rate spike. Pacing should be around that 5k pace rather than 1-2k pace.

400m Run

This is a controlled hard effort to set you up for the bike.

Target a pace that’s about 30-45 seconds/mile slower than your 1-mile PR pace.

Quick turnover, short efficient strides.

Use the first 50 meters to settle into breathing, then push to sustain speed through the full 400m.

Strategy (No Measure)

Max Calorie Bike

The remaining time (likely 1:30–2:00) is spent attacking the bike.

Push hard from the start; don’t ease into it.

Stay aggressive: fast legs, strong arms, short bursts of power every 15–20 seconds.

Last 20 seconds = full sprint effort, no holding back.

Pacing & Recovery Tips

Quick transitions from rower to run and from run to bike are critical—no wasted time adjusting gear or catching your breath.

Row/run pace should increase slightly every round if possible. First round should feel strong but controlled; final round should be an all-out effort from the start of the bike.

Focus on quick, shallow breathing during run and bike to maintain a high heart rate without losing efficiency.

During the bike, keep hands light but controlled on the handles, and drive evenly with both upper and lower body.

Travel/Hotel/Limited Equipment (No Measure)

4 Sets

5:00 Run for Max Distance

2:30 Rest b/t sets –

Accessory Work (No Measure)

3 Sets:

1:00 Weighted Plank

:30/:30 Side Plank

:15/:15 Copenhagen Plank

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
Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

:20/:20 Scorpion Stretch

:30 Extended Plank Reverse Bridge

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (4-6 min)

2 Sets: For Quality

8 Bootstrap Squats

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

5 Tall Muscle Clean

5 Strict Press

5 Front Squats

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (8-10 min)

3 Bar Facing Burpees

6 Bar Kip Swings

6 Kipping Knee Raises or Toes to Target

4-6 Thrusters @ Warm-Up Loads

3 Bar Facing Burpees

6 Toes to Bar or Modification

6 Thrusters @ Working Load

–

Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat

Shoulder Press (Every 2:00 x 5 Sets
5/5 Deficit Split Squat (Farmers Loaded)
3 Shoulder Press)

Coaching Notes, Strategy, and Goals

Split Squat: Challenging, Unbroken Loads @ 20×1 Tempo

Shoulder Press starts @ 80%+ and build to a heavy 3 or the day

Stimulus: Absolute Strength Development / Unilateral Strength

The focus here is on structural strength work for the knees and hips, while using the superset to target our upper body overhead press progression.

RPE: 6/10 *this should be challenging, but nothing that really fully taxes the body

Key focus areas:

Tension and controlled tempos for these lifts

Controlled Descent + Fast Ascent (For both the Split Squat and the Shoulder Press

Modifications:

Traditional Split Squat or Adjust to a Step-Up for those with knee issues

Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.

First Principles (AMRAP – Rounds and Reps)

“First Principles”

12:00 AMRAP

3 Lateral Burpees over the Bar

5 Thrusters

7 Toe to Bar

Barbell: MRx 65/45lb, 30/20kg, Rx 95/65lb, 43/30kg

Coaching Notes, Strategy, and Goals

Goal: 8-11 Rounds

Primary Objective: Complete each round in under 90 seconds

Secondary Objective: Unbroken reps across

Stimulus: Upper Body Density / Quick Transitions

RPE : 8/10
Movement Breakdown & Strategy

3 Bar Facing Burpees

Move efficiently but not recklessly.

Step down, jump up, quick turn-and-face the bar each time.

Use burpees to regulate heart rate—don’t sprint but stay moving.

Keep breathing controlled during these short sets.

5 Thrusters (95/65 lb, 43/30 kg)

Lightweight and fast cycling.

Aim to go unbroken every time.

Breathe at the top of the rep, not during the squat or press.

Keep the bar path tight and use strong hip drive to make the press-out easier.

Strategy (No Measure)

7 Toes-to-Bar

Midline and grip will fatigue over time, but sets are small.

Aim for unbroken or quick 4-3, 5-2 sets if needed.

Focus on tight kip swings and minimize excessive arching.

Relax the grip slightly at the top to save hands when possible.

Scaling options: hanging knee raises or toes-to-space if needed.

Pacing & Recovery Tips

Early rounds should feel smooth and repeatable—no sprinting in the first 3-4 minutes.

Breathing is key: breathe through the burpees and thrusters so you’re composed when you hit the rig.

If grip starts to fail later, quick sets on toes-to-bar will preserve rhythm without full burnout.

Push hard in the final 2-3 minutes—finish strong by speeding up cycle time slightly on each movement.

Travel/Hotel/Limited Equipment (No Measure)

12:00 AMRAP

3 Burpees over Dumbbells

5 Dumbbell Thrusters

7 Toe to Bar

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

:20 GHD Supine Hold

10-12 Seated Medball Knee Extensions

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
Body Heat, Mobility, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General Prep (6-8min)

2 Sets: For Quality

9/7 Calorie Row

12 Bear Plank Shoulder Taps

12 Alternating Box Step-Ups

6 Inchworm Push-Ups

:30 Jump Rope Practice

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (6-8 min)

Build to working weights on the Bench Press and the Dumbbell Step-Ups

–

Complete 1 Round @ Working Weights

9/7 Calorie Row

15 Double Unders

6 Dumbbell Step-Ups

6 Bench Press

Neon Uprising (AMRAP – Reps)

“Neon Uprising”

20:00 EMOM:

Minute 1: 20/16 Calorie Row

Minute 2: Max Double Unders

Minute 3: Max Dual Dumbbell Box Step-Ups

Minute 4: Max Bench Press

Minute 5: Rest

Barbell: MRx 95/65lb, 43/30kg, Rx 135/95lb, 61/43kg

Dumbbell: MRx 35/25lb, 15/12kg, Rx 50/35lb, 22.5/15kg

Box Height: 20in

Coaching Notes, Strategy, and Goals

“Neon Uprising” is a team-based, rotating station workout that combines aerobic power, skill work, lower body stamina, and upper body strength.

Goal : Maximize reps (or calories) at each working station

Stimulus: Aerobic power, stamina under fatigue, muscular endurance

RPE: 7.5–8.5/10

Focus: Consistent effort at each station, quick transitions, and smooth coordination across the team

Key focus areas:

Manage effort on the row—strong but sustainables

Stay composed on high-skill and high-rep stations (Double Unders, Box Step-Ups)

Control breathing and tension during strength stations (Bench Press)
Movement Breakdown & Strategy

Station 1: 20/16 Calorie Row

This station dictates the rotation, so pacing matters. Athletes should row at around 80-85% intensity, aiming for a consistent finish around 1:00-1:20 depending on ability. Strong, efficient pulls with a steady stroke rate (24–30 SPM) will keep the team moving without major bottlenecks.

Station 2: Max Double Unders

Stay relaxed in the shoulders and wrists to accumulate consistent reps. Breathe through the movement, find a steady rhythm, and avoid redlining. If double unders break down, reset quickly with minimal time loss rather than fighting long failed sets.

Station 3: Max Dual Dumbbell Box Step-Ups (50/35 lb to 20″ Box)

Focus on strong drive through the lead leg with a stable torso. Keep steps deliberate and consistent—quick but not sloppy.

Station 4: Max Bench Press (135/95 lb, 61/43kg)

Athletes should aim for quick sets with smooth tempo (2 seconds down, 1 second up). Avoid pressing to failure early—consider breaking the effort into manageable sets (e.g., sets of 5-10 with quick resets). Spotters should be ready at all times for safety.

Strategy (No Measure)

Station 5: Rest

This is a structured rest—athletes should use this time to regulate breathing, shake out arms and legs, and mentally reset for their next working station.

Pacing & Recovery Tips

The rower controls the workout’s flow; strong, consistent finishes help the entire team maximize working time.

Push hard on skill and strength stations but leave a little in the tank for the next rotation.

Focus on clean, fast transitions from station to station without wasting time moving around or adjusting equipment.

Communicate with teammates about transition timing if needed—especially on the rower handoff

Final Thoughts

“Neon Uprising” rewards teams that can move quickly, transition efficiently, and stay composed under fatigue. Strategy lies in consistency on the rower and maximizing work output without crashing early at the skill or strength stations. Efficient breathing and body control will keep athletes effective across all 20 minutes.

Travel/Hotel/Limited Equipment (No Measure)

20:00 EMOM

minute 1: Machine of Choice

Minute 2 2: Max Double Unders

Minute 3: Max Dual Step-Ups

minute 4: Max Dumbbell Bench

minute 5: Rest

Dumbbells: 50/35lb, 22.5/15kg

Bench Height: 18in

Accessory Work (No Measure)

3 Sets: For Quality

15-20 Banded Tricep Extensions

5/5 Single Leg Box Jumps

*Box Jump to safe, but higher box

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)