CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep and Body Heat: (8 minutes)

3:00 Cardio Choice

10 PVC Pass Throughs

5/5 PVC Pipe Around the Worlds

:20/:20 second Standing PVC Pipe Prayer Stretch

10 Alternating Scorpions

General Warm-Up (4-6 minutes)

2 Sets: For Quality

5 Hang Muscle Snatch

8 Scapular Pull-Ups + 6-8 Bar Kip Swings

5 Up Downs

10 Alternating Box Step-Ups

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Warm-Up / Primer (6-8 minutes )

5 Hang Power Snatch + 5 Low Hang Power Snatch (Empty Barbell)

5 Pull-Ups (Jumping /Strict / Kipping / Butterfly)

3 Burpee Box Jump Overs

–

Add Loads

Go Over Kipping and Butterfly Pull-Ups + Barbell Cycling

–

7 Power Snatch

7 Pull-Ups

5 Burpee Box Jump Over

3 Power Snatch

3 Pull-Ups

1 Burpee Box Jump Overs

Manhattan (Time)

“Manhattan”

2 Person Team

For Time: Waterfall

27 Power Snatch

24 Pull-Ups

21 Burpee Box Jump Overs

21 Power Snatch

18 Pull-Ups

15 Burpee Box Jump Overs

Rest 3:00 minutes

21 Power Snatch

18 Pull-Ups

15 Burpee Box Jump Overs

15 Power Snatch

12 Pull-Ups

9 Burpee Box Jump Overs

Barbell Load: MRx 45/35lb, Rx 75/55lb

Box Height: 24/20”

Score = Total Time to Completion from when partner 1 starts Power Snatch and partner 2 finishes last set of Burpee Box Jump Overs

Goals / Stimulus / Objectives

Goal: 18:00 – 22:00

Time Cap: 25 minutes

Stimulus: Barbell Cycling / Grip Endurance / Full Body Muscular Stamina

RPE: 8/10

Primary Objective: Complete each set of Burpee Box Jumps in under 2:00 minutes

Secondary Objective: Maintain big sets on the barbell of 8+ reps each set

Travel/Hotel/Limited Equipment (No Measure)

For Time:

24-20-16-12-8

Alternating Dumbbell Snatch

20-16-12-8-4

Burpee Bench Jump Overs

12-10-8-6-4

Strict Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

Part A)

5 Sets

1:00 Unbroken Dead Hang

10 Barbell Good Mornings, Moderate

Part B)

4 Sets

10/10 Single Arm Dumbbell Bent Over Rows

10-15 Ring Bicep Curls , Moderate

The dead hang must be unbroken, add assistance as needed. Use a load for the curls and overhead extensions where the last 2-3 reps are tough.

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
Mobility and Body Heat (4 minutes)

400m Run

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets:

200m Run

10 Air Squats

10 Down Dog Toe Touch

:20/:20 second Single Leg Glute Bridge Hold

20 Glute Bridges

Barbell Warm-Up (No Measure)

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

With an Empty Barbell

6 Overhead Squats

6 Front Squats

6 Back Squats

Add Light Load

4 Overhead Squats

4 Front Squats

4 Back Squats

Add Moderate Load

2 Overhead Squats

2 Front Squats

2 Back Squats

Then Start the Clock for the 5RM Back Squat

Back Squat (Back Squat

Take 12:00 minutes to Establish a Heavy 5 Rep for the Day)

Extra Instructions:

The goal is to build to around 8 RPE , so leaving some room in the tank for a little more in a couple weeks. Those really feeling it today, push it and get a new 5RM, but we are looking for our peak to come in a couple weeks down the line.

Dark n’ Stormy (Time)

“Dark ‘n Stormy”

For Time:

400m Run

(Weather Subs: 500/425M Row, 450/390M Ski, 1.1/1K Bike)

20 Overhead Squats

400m Run

25 Front Squats

400m Run

30 Back Squats

Barbell: MRx 75/55lb, Rx 115/75lb

Goals / Stimulus / Objectives

Goal: 11:00 – 15:00

Time Cap: 15:00

RPE: 9/10

Stimulus: Squat Stamina and Running Capacity

Primary Objective: Go Big On Squats

Secondary Objective : Consistent Run Paces

Travel/Hotel/Limited Equipment (No Measure)

For Time:

400m Run

20 Single Arm Overhead Squats

400m Run

25 Dual Dumbbell Front Squats

400m Run

30 Goblet Squats

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

10-12 Reverse Nordic Curls

100ft (30m) Reverse Sled Drag

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
General (6-8 minutes)

2:00 Cardio Choice

—

2 Sets:

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

10 Hollow Rocks

5/5 Kettlebell Windmills

1 Partial Wall Walk

2 Pike Push-Ups

Warm-Up (No Measure)

To be completed at the instruction of the coach
Strength Primer and Get to Working Loads (8-10 minutes)

2 Sets: For Quality

10 Supine Banded Pull-Aparts

8/8 Single Leg Glute Hip Thrust Off Bench

6-8 Barbell Bench Press (Empty, Then Light Loads)

Then Get to Working Loads

Bench Press (Bench Press
Every 2:30 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:

% is of your 1RM Bench Press

We are looking to build volume here, good positions and build to a good challenging set on the Bench Press @ 80%. Look for the goal to be between 7-12 Reps.

Cosmo (Weight)

“Cosmo”

15:00 minute EMOM

minute 1: 2 Sets x (1 Wall Walk + 2 Handstand Push-Ups)

minute 2: 12 Dual Dumbbell Rows

minute 3: :20-:30 second Hollow Hold

minute 4: 50/50ft (15/15m) Single Arm Overhead Carry

minute 5: Rest

Choice on Loads Today

Goals / Stimulus / Objectives

Primary Objective : Complete each working set under control within the minute.

Secondary Objective: Consistent movements and positions throughout the workout.

Stimulus: Functional Strength and Stability

RPE: 6/10

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

4 Sets: For Quality

10-12 Standing Rotational Slam Balls

4-6 Ring Dip @ 32×3 Tempo

8-10 Ring V-Outs

Rest as needed b/t sets and exercises

The tempo for the Ring Dip = 3 count lower, 2 count pause, explosive press, 3 count at support

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 Child’s Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (4-6 minutes)

2:00 Cardio Choice

—

2 Sets

10 Bend and Bows

10/10 Wrist Circles

10 Alternating Arms Swings

:15/:15 Overhead Tricep Stretch

20 Bear Plank Shoulder Taps

10 Alternating Scorpion Stretch

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep and Primer (6-8 minutes)

3 Hang Muscle Clean

3 Hang Power Clean

3 Low Hang Power Clean

-Add Loads-

Practice Touch and Go Sets of 3 Power Cleans at a time, building to working loads

–

1-2 Sets

1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips

3 Touch and Go Power Cleans @ working loads

5 Lateral Burpees over the Bar

Gin and Tonic (AMRAP – Rounds and Reps)

“Gin and Tonic”

18:00 AMRAP

3 Muscle-Ups (MRx = 3 Strict Pull-Ups and 3 Ring Dips)

6 Power Cleans MRx 95/65lb, Rx 135/95lb

9 Lateral Burpees over the Barbell

Score = Rounds + Reps

Goals / Stimulus / Objectives

Goal: 7-11 Rounds

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Unbroken Movements with a special focus on the Muscle-Ups for those that have them.

Stimulus: High Skill

RPE: 8.5/10
Coaches Notes and Strategy:

Pacing:

Start conservatively; aim for steady movement and minimize rest between transitions.

Look for unbroken reps or quick sets to minimize total rest time.

Power Cleans:

We should be focused on touch and go reps today and keeping the bar close and cyclical throughout the AMRAP.

Muscle-Ups

Work to keep unbroken sets of either the Muscle-Ups or the strength or skill option for the day.

Travel/Hotel/Limited Equipment (No Measure)

18:00 AMRAP

3 Strict Pull-Ups

3 Strict Dips

6 Dual Power Cleans

9 Lateral Burpees over the Dumbbells

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 Warm-Up: (4-5 minutes)

2 Sets: For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

10 Air Squats

5 Squat Jumps

5 Inchworm Push-Ups

5 Pike Push-Ups

:30 second Jump Rope

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up: (5-7 minutes)

@ Warm-Up Load

5 Dumbbell Thrusters

5 Bar Kip Swings

5 Strict Knee Raises

15 Double Unders or 30 Single Unders

5 Dumbbell Thrusters

3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar

5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)

15 Double Unders or 30 Single Unders

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Specific Primer: (3-4 minutes)

2 Sets: Building Loads

3 Front Squats

2 Push Jerks w/1sec Pause in the Dip on the First Jerk

1 Split Jerk w/3 sec Pause in the Catch

2 Front Squats

1 Split Jerk

Then.. build to starting weight on the complex (2-3 minutes)

Clean and Jerk

There is no Clean & Jerk. This is for the weight percentages for the strength portion.

Front Squat (Every 3:00 minutes x 5 Sets
2 Front Squats
1 Split Jerks
1 Front Squat
1 Split Jerk

Starting @ 70% of 1RM Clean and Jerk)

Extra Instructions:

Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.

Split Jerk (Scoring for the above.)

Old Fashioned (AMRAP – Rounds and Reps)

“Old Fashioned”

For Reps:

13:00 AMRAP

10 Dumbbell Thrusters

10 Toes to Bar

30 Double Unders

Dumbbells: MRx 2×30/20lb, Rx 2×50/35lbs

Goals / Stimulus / Objectives

Goal : 5-8 Rounds

Score: Rounds & Reps

Stimulus: Grip Stamina / Muscular Endurance

RPE : 9/10

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head, knowing that redlining too early here will definitely come back to bite you in the end.

Primary Objective: Move consistently through all movements while managing grip, breathing, and heart rate. Keep the Toe to Bar or Thrusters Unbroken throughout.

Secondary Objective : Double Under Efficiency and using those as a recovery today.
Workout Strategy and Notes:

Move at a consistent, sustainable pace. Avoid sprinting out of the gate. For the Thrusters and Toes to Bar, take short breaks only when absolutely necessary to avoid muscle failure. During double unders, relax your shoulders and keep your breathing under control. Keep the transitions tight and move seamlessly between movements.

Break Smart: Break only when needed to avoid hitting a wall, especially on the thrusters and toes-to-bar.

Grip Management: Grip fatigue will accumulate, so stay efficient on the bar and jump rope.

Effort Distribution: Push hardest in the last 3:00—leave it all on the floor.

Approach “Old Fashioned” with a focus on steady effort and smooth transitions. The balance of strength, skill, and conditioning will leave you feeling accomplished by the time the clock hits zero.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed, Can sub V-Ups if no Pull-Up Bar Available

Accessory Work (No Measure)

For Quality:

5 Sets

10/10 Single Leg Hip Thrusts , Moderate

15 Goblet Cyclist Squats

-rest as needed b/t sets-

For the cyclist squats, do not extend the knees or hips fully at the top of each rep to keep constant tension on the quads. Aim to rest minimally between each movement. For the single leg hip thrusts, a sandbag or dumbbell on the lap is ideal.

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
Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups (4-6 minutes)

—

30 second Machine (Row or Bike)

10 Russian Kettlebell Swings (Working Loads)

10 Single Kettlebell Suitcase Steps

30 second Machine (Row or Bike)

10 American Kettlebell Swings

5/5 Front Rack Step-Ups

Primer: Have athletes set-up in their stations / starting on a delay (2-3 minutes)

:20 second Row

:20 American Kettlebell Swings

:20 second Bike

:20 second Single Kettlebell Front Rack Step-Ups

Rest 2:00 minutes, then get into the workout

White Russian (AMRAP – Reps)

“White Russian”

20:00 EMOM

minute 1: Calorie Row

minute 2: American Kettlebell Swings

minute 3: Calorie Echo Bike

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell MRx (44/26lb,20/12kg) Rx (53/35lb, 24/16kg)

Box Height 24/20″

Overview / Goals / Stimulus / Objectives

Goals:

Row : Male (14-20 Cals) / Female (10-16 Cals)

AKBS: 15-25 Reps

Echo : Male (12-18 Cals) / Female (10-14 Cals)

FR Step-Up: 15-20 Reps

Maintain consistent pacing on both machines and kettlebell movements without sacrificing form or overtaxing your heart rate.

Stimulus: Mixed-Modal Aerobic Power

Repeated efforts focusing on steady, sustainable output

Short rest period to aid in partial recovery

RPE: 8/10

Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.

Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.

Travel/Hotel/Limited Equipment (No Measure)

20:00 EMOM

minute 1: Machine

minute 2: American Kettlebell Swings

minute 3: Machine

minute 4: Single Kettlebell Front Rack Step-Ups

minute 5: Rest

Kettlebell 53/35lb, 24/16kg

Bench Step-Ups

Accessory Work (No Measure)

4 Sets: For Quality

:20/:20 Single Arm Ring Plank

:30/:30 Tall Kneeling Paloff Press

:40 second Sandbag Bear Hug Hold

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