CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep and Activation

2 Sets: For Quality

10 Alternating Box Step-Ups

12 Straight Arm Banded Lat Pull Downs

:15 Hollow Hold

:15 Arch Hold

10/10 Single Leg Glute Bridges

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep

2 Sets

3-5 Jumping Pull-Ups with Controlled Eccentric

5 Bar Kip Swings + 5 Kipping Knees to Chest

5 No Jump Burpees

5 Box Jump Overs

—

Then complete @ workout pace

3 Burpee Box Jump Overs

6-8 Toes to Bar

3 Burpee Box Jump Overs

—

Move into Strict Pull-Ups and work through modifications as needed.

Pull-ups (Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
10 Alternating Overhead Rotational Ball Slams

*We are looking to add weight to the Strict Pull-Ups if possible)

Coaching Notes, Strategy, and Goals

Goal: Working on good control and building strict pulling gymnastics strength

Stimulus: Absolute Strength and Speed Strength / Power

Cues:

Pull with consistent tension and active lat engagement.

For the rotational medball slams really work for straight arms and dynamic full extension overhead into a rotational slam.

Modifications:

Choose a medball weight that allows for speed and power development

Look at the options for strict pull-ups today.

So Fresh, So Clean (Time)

“So Fresh, So Clean”

3 Sets: For Time

10 Burpee Box Jump Overs

20 Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal: 3:00–4:00 per set / Total Time: 11:00–15:00

Time Cap: 17:00

Stimulus: High-Skill Interference / Anaerobic Threshold

RPE: 8/10

Primary Objective: Hold consistent, repeatable efforts across all three sets

Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions
Workout Strategy:

This one is all about repeatable intensity with tight rest windows. The Burpee Box Jump Overs should be where most of the time is made up in this workout, start each set steady and aim to immediately move into Toes to Bar without a long setup. For Toes to Bar, aim for 2-3 quick sets to minimize grip fatigue before heading back to the final 10 Burpee Box Jump Overs. Move with urgency on the back end of each round, as it’s followed by rest. The goal is to go fast, but remain in control and focus on sustainable pacing.

Movement Modifications:

– Burpee Box Jump Overs: Step-Overs (reduce height if needed), Burpee to Plate. or elevated burpees

– Toes to Bar: Toes to Target, Alternating Toes to Bar, Hanging Knee Raises, V-Ups, Strict Hanging Leg Raises

Travel/Hotel/Limited Equipment (No Measure)

3 Sets: For Time

10 Burpee Bench Jump Overs

20 V-Ups

10 Burpee Bench Jump Overs

Rest 1:30 b/t sets

Accessory Work (No Measure)

4 Sets: For Quality

8-10 Glute Bridge Dumbbell Pull-Overs

12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs

Rest :30

:30/:30 Side Plank

:30 Hollow Hold

Rest :30

Recovery (Checkmark)

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets:

200m Run

10 Cossack Squats

5/5 World’s Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Primer & Skill Prep

2 Sets

8 Abmat Sit-Ups

6 Dumbbell Walking Lunges, R1 @ Moderate Load , R2 @ Working Load

6 Line Facing Burpees

Zion Uprising (AMRAP – Rounds and Reps)

“Zion Uprising”

5 Rounds for Time, As waterfall in teams of 3-4

30 Abmat Sit-Ups

50ft (15m) Dumbbell Walking Lunges

200m Run

15 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Dumbbell: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

Time Cap: 30 minutes

Goal: Complete in 20-25min of Total Running Time

Stimulus: Steady team conditioning with core, legs, and aerobic pacing under fatigue

RPE: 7.5/10

Primary Objective: Maintain consistent pacing on run and lunges to avoid bottlenecks and maximize team flow

Secondary Objective: Keep core and burpee movement quality high, tight transitions will save time overall
Workout Strategy:

“Zion Uprising” is about rhythm and managing your own pacing to keep the waterfall moving smoothly. The Abmat sit-ups should be performed quickly with steady breathing. The goal here is to complete in under 1 minute. Use the walking lunges to focus on posture and consistent steps, switch hand positioning if needed. These can be held in the farmers’ carry positions or front rack. The run is short and should be done at ~80-85% effort to stay moving without blowing up. The final station, line-facing burpees, should be performed at a sustainable pace to avoid spiking the heart rate before restarting. Athletes should look to keep on a good pace of about 1 minute per station trying to stay just ahead of their partners as they get into the workout.

Movement Modifications:

– Abmat Sit-Ups: We can move up to V-Ups or GHD sit-ups (advanced), but reducing the reps to 20 if needed is the primary scale of the day.

– Dumbbell Walking Lunges: Modify load or distance, or sub with in-place reverse lunges for class management purposes

– Run: Adjust to 150m or 100m if space/time is constrained; sub with 16/12 Calorie Assault Bike or 15/11 Calorie Echo Bike

– Line-Facing Burpees: Scale to lateral burpees over a line or modify to standard burpees based on shoulder and impact tolerance

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds for Time

30 Sit-Ups

50ft (15m) Dumbbell Walking Lunges

200m Run

15 Line Facing Burpees

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

10/10 Half Kneeling Paloff Press

:20/:20 Single Kettlebell Front Rack March

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
General Prep, Mobility and Activation Work

3 Sets: For Quality

250/200m Row

15 Banded Good Mornings

10 Bulgarian Ring Rows

:15 Hollow Hold

:15 Arch Hold

10 Alternating Scorpions

—

Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift

Gymnastics Skill (No Measure)

Gymnastics Progression

Bar Muscle-Up Progression

Bar Muscle-Up Air Chair Swing

Box Jumping Bar Muscle-Up

Banded Bar Muscle-Up

The Oracle (Time)

“The Oracle”

3 Rounds for Time

12-9-7 BMU

500/450m Row*

24-18-14 Deadlift

Barbell: MRx 135/95lb, 61/43kg, Rx 205/145lb, 93/66kg

Coaching Notes, Strategy, and Goals

Goal: Finish between 9–13 minutes

Time Cap: 16:00

Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina

RPE: 9/10

Primary Objective: Manage grip fatigue to preserve bar muscle-up quality and maintain deadlift mechanics under duress

Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations
Workout Strategy:

“The Oracle” tests your ability to sustain power output while navigating high-skill interference. Open the bar muscle-ups with composure, go for clean sets (e.g., 4-4-4, 3-3-3) and avoid redlining. Transition quickly into the row and hold a strong, controlled pace. Use the row to reset your breathing before attacking the deadlifts in strategic sets: 10-8-6 or 12-12 early on, tapering to fast sets of 3 if grip starts to go. As the reps descend, the intensity should rise. Round 3 is where you’ll make up time, push your transitions and fight for clean, efficient reps across all movements.

Movement Modifications:

– Bar Muscle-Ups: Scale to banded bar muscle-ups, box bar muscle-ups, or chest-to-bar pull-ups as primary scales. For those still developing even more, let’s move to jumping pull-ups + push-ups for the same rep numbers.

– Row: Modify 1000/900 Bike Erg, 30/22 Calorie Echo or adjust total volume to 400/350m.

– Deadlift: Reduce load or reps (e.g., 18-12-10) for athletes building strength or managing lower back fatigue

Travel/Hotel/Limited Equipment (No Measure)

4 Sets: For Quality

12 Feet Elevated Ring Rows

12 Dumbbell Hammer Curls

Rest 1:00

15 Glute Bridge With Medball Squeeze (adduction)

5 Hamstring Walk-Outs (out and back = 1)

Rest 1:00

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
Mobility and Activation Work

2 Sets: For Quality

1:00 Cardio Choice

:30/:30 Banded Front Rack Mobility :

:30/:30 Banded Hip Distraction

:30 Elevated Prayer Stretch

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Movement Prep

3 Sets, Building Complexity and Loading

1 Wall Walk + :10 Nose to Wall Handstand Hold

10 Medball Front Squats / Wall Balls

12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs

5 Barbell Push Press

5 Barbell Front Squats

Push Press (Every 2:00 x 8 Sets, Alternating Stations
Station 1: 3 Push Press
Station 2: 3 Front Squat)

Coaching Notes, Strategy, and Goals

Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day

Stimulus: Absolute Strength Development and Test

Cues:

Front Squat: Root through the feet, push up through the elbows and flex the belly.

Push Press: Vertical dip and drive, keep the elbows underneath and slightly in front of the bar, and finish strong overhead with the bar centered over midline.

Modifications:

For the Front Squats we can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.

For the Push Press, let’s initially look to move to Dumbbell Push Press as the primary scale for those with movement limitations. We can also adjust to an incline bench press or landmine press if it’s the range of motion that is creating the biggest limitation or pain here.

Front Squat (Score your squats from the above strength session.)

Walking on the Walls (Time)

“Walking on the Walls”

For Time

5 Wall Walks

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

5 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Box Jump Over: 24/20in

Coaching Notes, Strategy, and Goals

*(Re-Test from 6-13-2024)

Goal: 4-7 minutes

Time Cap: 10 minutes

Stimulus: Shoulder / Quad Interference and Muscular Stamina

RPE: 8.5/10

Primary Objective: Complete each set of Wall Walks in under 1:00

Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.
Workout Strategy:

This chipper flows up and then down the rep ladder, demanding smart pacing and composure. Open up with wall walks, maintaining a strong position and deliberate tempo, don’t rush and blow up your shoulders early. The first set of wall balls should be unbroken, then move immediately to box jump overs with steady footwork and step-downs. The center chunk of 30 wall balls will test your breathing and composure, breaking into manageable sets like 15-15 or 12-10-8. On the way back through, fight for a strong finish on the final set of wall walks. Efficient transitions and breathing will separate those who move well under fatigue.

Movement Modifications:

– Wall Walks: Scale to 3 reps or partial wall walks; sub with box pike walks or shoulder taps as needed

– Wall Balls: Use lighter medball or reduce reps to 12-24-12 as needed

– Box Jump Overs: Lower the box height first, then look to move to step-overs as needed.

Travel/Hotel/Limited Equipment (No Measure)

For Time

5 Wall Walks

20 Air Squats

20 Bench Jump Overs

40 Air Squats

20 Bench Jump Overs

20 Air Squats

5 Wall Walks

Accessory Work (No Measure)

For Quality:

5 Sets

:20/:20 Copenhagen Plank

:20/:20 Single Leg Wall Sit

Aim to perform each set with minimal transition between movements, and then rest a few minutes between sets to maintain quality and unbroken holds.

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
General Prep, Activation, and Mobility

400m Run

—

1-2 Sets:

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Hollow Rocks

10 Alternating V-Ups

10 Scapular Pull-Ups

:15 Tuck L-Hang

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep

Hang Muscle Snatch (Empty Barbell)

Hang Power Snatch (Empty Barbell)

8 Bar Kip Swings

Low Hang Muscle Snatch (Empty Barbell)

Low Hang Power Snatch (Empty Barbell)

4 Kipping Knees to Chest

4 Kipping Toe to Target or Alt Toes to Bar

4 Toes to Bar or Scaling Mod

—

Then Build Towards Working Loads on Barbell

Sentinel Storm (3 Rounds for reps)

“Sentinel Storm”

For Max Reps

3 Sets:

8:00 AMRAP

1000m Run

25 Toes to Bar

– Max Power Snatch

Rest 4:00 b/t sets

Barbell: MRx 95/65lb, 43/30kg, Rx 115/75lb, 52/34kg

Coaching Notes, Strategy, and Goals

Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)

Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling

RPE : 9/10

Primary Objective: Maximize barbell time by pushing the run and toes-to-bar efficiently without redlining. We are looking to complete the run right around that 5:00 mark.

Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal
Workout Strategy:

Each 8:00 interval is a race to earn time with the barbell. Run aggressively (~80–85% effort) to finish around the 5:00 mark, leaving time for a quick, efficient set of toes-to-bar. Break the toes-to-bar early (e.g., 10-8-7 or 15-10) to avoid grip failure. The power snatches are the key crux of this workout and how the workout is scored. Opt for fast, crisp singles with quick resets to keep moving without burnout. Use the 4:00 rest to breathe, shake out your forearms, and prepare to repeat. Consistency across sets is the primary focus. Rounds 2 and 3 will expose pacing flaws from round 1, so don’t go out too hot.

Movement Modifications:

– Run: Scale distance to 800m or 600m based on time constraints or aerobic ability

– Toes-to-Bar: Modify to toes-to-target, alternating toes to bar, hanging leg raises, or V-ups. We can also reduce reps to 15–20 as needed

– Power Snatch: Scale weight or modify to hang power snatch (lower back limitations or newer athletes) or dumbbell snatch for shoulder or mobility restrictions.

Travel/Hotel/Limited Equipment (No Measure)

For Max Reps

3 Sets:

8:00 AMRAP

1000m Run

25 Strict Knees to Chest

– Max Alternating Dumbbell Snatch

Rest 4:00 b/t sets

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

5 Sets, For Quality

:45 Ring Plank

14 Alternating Landmine Oblique Twists

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

Pull-ups (Weighted Pull-Ups
Every 2:00 x 5 Sets
3 Reps for Max Load)

Coaching Notes, Strategy, and Goals

Add weight in the comments.

Start at a moderate heavy load and increase to a max for the day

Goal: Building to 90% of 1RM (If you tested the 1RM from a few months ago or have that logged)

Stimulus: Gymnastics Absolute Pulling Strength

Cues:

Start with an active lat position by retracting your shoulder blades to start each pull-up.

Modifications:

Look at levels as good options for the day

Trinity (5 Rounds for time)

Trinity”

Every 3:00 x 5 Sets

50 Double Unders

15 Dumbbell Bench Press

10 Burpee Pull-Ups

Dumbbells: MRx 2 x 30/20lb, 14/9kg, Rx 2 x 50/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval

Stimulus: Upper body stamina and high-skill density with aerobic repeatability

RPE: 8/10

Primary Objective: Move through the bench press unbroken or in 2 quick sets to maintain round consistency

Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.
Workout Strategy:

“Trinity” blends skill, stamina, and upper-body fatigue into a repeatable format. Begin each round with smooth, unbroken double unders. The bench press is where pacing matters—aim to go unbroken for as long as possible, especially early rounds, but don’t hesitate to go 8-7 or 9-6 if fatigue sets in. The burpee pull-ups add interference, so stay low, jump straight up, and use your hips to get over the bar cleanly. Avoid redlining too early. This piece is about keeping consistent round times and smooth transitions. Focus on breathing control during the jump rope and burpees to manage heart rate across all five sets.

Movement Modifications:

– Double Unders: Reduce to 35–40 reps, :40 of practice, or 70 Single Unders

– Dumbbell Bench Press: Lower load, reduce reps to 10–12, or sub with floor press if benches are unavailable

– Burpee Pull-Ups: Modify to burpee to target, jumping pull-ups, and / or ring rows to keep stimulus.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Ring Tricep Extensions

10-12 Ring Bicep Curls

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