CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

3 Sets: For Quality

1:00 Cardio Choice

10 Alternating Active Pigeon Pose

5/5 Kettlebell Suitcase Deadlifts

10 Goblet Cossack Squats

3-5 Tuck Jumps

Specific Prep (No Measure)

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

4 Back Squats @ 40%

2 Lateral PVC Pipe Jump Overs

4 Back Squats @ 50%

2 Lateral PVC Pipe Jump Overs

4 Back Squats @ 60%

2 Lateral PVC Pipe Jump Overs

—

Then Load to 70% on Barbel

Back Squat (Every 2:30 x 4 Sets
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+)

Coaching Notes, Strategy, and Goals

Modifications:

Adjust to Box Squats or Split Squats depending on the limitations for the athlete.

Adjust PVC Pipe Jump Overs to Lateral Hops over Line

Drain You (AMRAP – Reps)

“Drain You”

3 Sets:

1:00 AMRAP

12/9 Calorie Echo Bike (MRx= 9/7 Calories)

– Max Single Kettlebell Front Rack Step-Ups

– Rest 1:00 –

1:00 AMRAP

12/9 Calorie Row (MRx= 9/7 Calories)

– Max Goblet Squats

– Rest 1:00 –

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

Box Height: 20in

Coaching Notes, Strategy, and Goals

Score: Total Step-Ups + Total Goblet Squats across all 3 sets

Goal: Accumulate 40–60+ total reps between step-ups and squats

Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue

RPE: 8.5–9/10

Primary Objective: Maximize clean reps on kettlebell movements after fast calorie buy-in

Secondary Objective: Maintain repeatable bike/row pacing to leave 20–30+ seconds for KB work
Workout Strategy:

Each AMRAP begins with a machine sprint, immediately followed by kettlebell work that demands positional control and stamina. Athletes should push the 12/9 calories in ~0:30–0:40 to create time for quality reps with the kettlebell.

The single kettlebell front rack step-ups require posture, balance, and midline engagement. Choose a rack position that allows for stability, switching arms each round is encouraged to balance fatigue.

In the second 1:00 station, the row should be treated the same, get it done efficiently, then move straight into the goblet squats, aiming for a steady, unbroken set. Focus on breathing and positioning as fatigue will build across all 3 rounds.

Travel/Hotel/Limited Equipment (No Measure)

150m Run

Use a Bench for Step-Ups

Accessory Work (No Measure)

3-4 Sets, For Quality

50/50ft (15/15m) Lateral Crossover Sled Drag

10/10 Single Leg Hip Thrust

:30 Weighted Hip Thrust Hold

Recovery (Checkmark)

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets: For Quality

200m Run

25ft (7.5m) Crawling Lunges

:15 Hollow Hold

10/10 Single Leg Glute Bridges

:30 Glute Bridge Hold

Specific Prep (No Measure)

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

2 Sets

:15 Wall Lean March

10 Dual Dumbbell Front Rack Lunges (light DBs) (Partner)

10 Abmat Sit-Ups Synchro Style (partners work together on tempo)

–

Primer:

200m Run

Salmon & Waffles (Time)

“Salmon & Waffles”

4 Rounds For Time

400m Run

100ft (30m) Dual Dumbbell Front Rack Walking Lunges

30 Synchro Abmat Sit-Ups

100ft (30m) Dual Dumbbell Front Rack Walking Lunges

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

Workout Flow: The run will be done together into the Dual Dumbbell Front Rack Walking Lunges. The Lunges are meant to be broken up evenly between partners in either 50ft (15m) Segments or into 25ft (7.5m) segments until the set is completed. Athletes will then move into Synchro Abmat Sit-Ups for all 30 reps prior to tackling the lunges for another 100ft (30m) combined before going back out the door on the 400m Run together. One special note here is that both athletes are running at the same time, but if one athlete is back early, they may start on the lunges prior to the other athlete coming back in the door.

Coaching Notes, Strategy, and Goals

Goal: 20-26min

Time Cap : 30min

Stimulus: Partner Workout / Midline Stamina

RPE: 8/10

Primary Objective: Sustain tempo and efficiency through lunges and keep a good pace on the synchro abmat sit-ups

Secondary Objective: Keep transitions clean and limit any non-working time.
Workout Strategy:

This is a classic partner grinder, full-body, time-under-tension focused, and built around steady pacing and teamwork. The 400m Run is completed together, but athletes may start lunges as soon as one partner returns, giving an opportunity to strategically push the pace.

The 30 synchro Abmat Sit-Ups require shared rhythm; tempo matters more than speed here.

Travel/Hotel/Limited Equipment (No Measure)

4 Rounds For Time

400m Run

50ft (15m) Dual Dumbbell Front Rack Walking Lunges

30 Synchro Abmat Sit-Ups

50ft (15m) Dual Dumbbell Front Rack Walking Lunges

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:15 Tuck L-Hang

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

2 Sets: For Quality

:30 Echo Bike

:20/:20 Samson Stretch

10 Ring Rows or 6/6 Single Arm Ring Row

5 Push-Ups into Down Dog

Barbell Prep (No Measure)

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

2 Sets: For Quality

3 Strict Press

3 Push Press

3 Split Jerks (footwork focus, no load)…

Pause in the catch for 1-2 sec each rep

—

Then, build to 65% for working weight on the Split Jerk

Split Jerk (Split Jerk
Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%)

Coaching Notes, Strategy, and Goals

Modifications:

We can look to move to Push Jerks or Push Press today as the primary adjustments. Dumbbells are an option if mobility with the barbell is limited.

Biscuits and Gravy (AMRAP – Reps)

“Biscuits and Gravy”

15:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: Max Strict Pull-Ups

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

Coaching Notes, Strategy, and Goals

Goal: 10/8 + Pull-Ups Each Set

Score: Total Strict Pull-Ups

Stimulus: Upper Body Strength-Endurance / Pull + Push Volume

RPE: 8.5/10

Primary Objective: Accumulate high-quality strict pull-ups under upper body fatigue

Secondary Objective: Maintain unbroken bench press sets and finish the Bike in under 50 seconds per set.
Workout Strategy:

This EMOM is all about pushing and pulling under sustained fatigue, with the Echo Bike acting as a breathing and flush station. The bike should be performed at a 75–80% effort, finishing with at least :10 to transition.

Emphasize controlled movement on the bench press and clean pull-up mechanics. Avoid tackling the bike too hard early on in this EMOM as it will effect the rest of the workout if you hit the intensity too hard.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed, sub any machine for the Echo Bike

Accessory Work (No Measure)

3 Sets: For Quality

5/5 Low Ring T-Outs + V-Outs

10 Feet Elevated Ring Rows

:15/:15 Side Star Plank

Recovery (Checkmark)

PRVN Recovery #2

1:00 Child’s 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
General Prep

2 Sets: For Quality

12-16 Plank Shoulder Taps

8/8 Single Arm Dumbbell Deadlift

10 Box Step-Ups + 5 Box Jumps

:20 Extended Inchworm Hold

Barbell Prep (No Measure)

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

5 Snatch Grip RDLs

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Low Hang Power Snatch

Then..

Add weight gradually to reach 75% for first working set

Box Jump Primer:

2 Low Box Jumps

3 High Box Jumps (focus on soft, powerful landings)

Power Snatch (Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%

Superset with 3 high box jumps after each set of snatches)

Coaching Notes, Strategy, and Goals

Modifications:

Adjustments here would be to move to the Hang Power Snatch or Alternating Dumbbell Snatch

Breakfast for Dinner (AMRAP – Rounds and Reps)

“Breakfast for Dinner”

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 24/20in

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

Coaching Notes, Strategy, and Goals

Goal: ~7 Rounds

Stimulus: Muscular Stamina and Endurance

RPE: 8/10

Primary Objective: Maintain unbroken movement across dumbbell and wall walks

Secondary Objective: Keep box jump overs fast but controlled to manage heart rate
Workout Strategy and Flow:

The way we envision this workout going is to have athletes start on the wall and then do their 3 wall walks, move to the box-jump-overs for 7 reps, then to the dumbbell stationed furthest away from the wall and then back to the box and back to the wall in a nice flowy style AMRAP.

For the alternating dumbbell snatches, unbroken is ideal. Move smoothly and breathe at the top of each rep. Maintain a wide base and really press through the legs and drive the dumbbell up through midline.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed, sub Bench Jump Overs for Box Jump Overs

Accessory Work (No Measure)

3-4 Sets: For Quality

:30 Wall Facing Handstand Hold

15/15 Terminal Banded Knee Extensions

100ft (30m) Sandbag Bear Hug Carry, For Load

Recovery (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets for Quality

10/8 Calorie Row

10 Hanging Knee Raises

20 Single Unders

10 Air Squats

5 Push-Up to Down Dog

Specific Movement Prep

2 Sets: For Quality

10 Beat Swings

5 Toes-to-Bar (or Knees to Chest)

15 Double Unders or Single-Single-Double or 30 Single Unders

8 Wall Balls @ Working Loads

Gymnastics Skill (No Measure)

Gymnastics Skill Work

Ring Muscle-Ups

Ring Muscle-Up Drill Prep:

3 False Grip Ring Rows

3 Transition Drills (low rings / box assisted / band assisted

2 Negative Ring Muscle-Ups , Toenail Spot Ring Muscle-Ups

Shepherd’s Pie (Time)

“Shepherd’s Pie”

3 Rounds for Time

18/14 Calorie Row

18 Toes to Bar

72 Double Unders

24 Wall Balls

9/7 Ring Muscle-Ups

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

Coaching Notes, Strategy, and Goals

Time Domain: 15-20min

Time Cap: 25min

Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume

RPE: 8.5–9/10

Primary Objective: Manage gymnastics volume, particularly Toes-to-Bar and Ring Muscle-Ups. Pick smart sets here and tackle in a way that allows for the most consistency round to round.

Secondary Objective: Look to hold the row, wall balls, and double unders as close to 1 minute per station as possible.
Workout Strategy:

This is a high-volume gymnastics test mixed with a full body interference style chipper. Pacing matters across all three rounds, especially in how athletes approach transitions between skill elements.

Start each round with a controlled but strong row. The workout is not won on the row and holding back a bit here to manage grip and midline fatigue will be key for the best result in the workout. For the Toes-to-Bar, break early to avoid blow-up. Think quick sets of 9-9 or 6-6-6 to stay ahead of grip and midline fatigue.

Double Unders are your reset—stay relaxed and unbroken if possible. Wall Balls should be completed in 1–2 sets (16-8 or 14-10), but not at the cost of blowing up before the ring muscle-ups. If needed, doing quick sets of 8 here to manage volume before Muscle-Ups is not a bad option.

Ring Muscle-Ups are the crux of the workout. Athletes should know their current capacity. The goal here should be to have a set plan of 5-4/ 4-3, 3-3-3/ 3-2-2, or even quick singles in the later rounds for those that need to manage the fatigue even further.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

200m Run

10 Strict Toes to Bar

75 Double Unders

15 Dumbbell Thrusters

10 Pull-Ups

10 Dips

Dumbbells : 25/15lb, 12/7kg

Accessory Work (No Measure)

4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

:15 Ring Support Hold

15 Banded Face Pulls

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
General Prep:

2 Sets: For Quality

1:00 Cardio Choice

10 Kettlebell Deadlifts

10 Alternating Reverse Lunges

10 Glute Bridges

:30 Dead-Bugs

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell + Plyo Prep:

6 Empty Barbell Romanian Deadlifts

2 Broad Jumps (Both Legs)

4 Deadlifts @ 40%

1/1 Single Leg Broad Jump with 2 foot landing

4 Deadlifts @ 50%

1/1 Single Leg Broad Jump with 2 foot landing

—

Then, build to 65% for working sets

Deadlift (Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM
+
2/2 Single Leg Broad Jump to 2 Foot Landing)

Coaching Notes, Strategy, and Goals

Modifications:

Move to Hex Bar Deadlift or Sumo Deadlift as the primary mods for Deadlift today.

Just do a traditional Broad Jump today for 3 reps rather than single leg for 2/2

Cornbread Collapse (AMRAP – Reps)

“Cornbread Collapse”

Tabata Mash-Up

8 Sets

:20 American Kettlebell Swings (MRx = Russian KB Swings)

:10 Rest

:20 Burpees

:10 Rest

Kettlebell: 53/35lb, 24/16kg

Coaching Notes, Strategy, and Goals

Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set

Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control

RPE: 9/10

Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off

Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed
Workout Strategy:

This piece blends two high-output movements into quick sprints with short rest periods. The kettlebell swings should be performed unbroken every round—control the hip drive, and keep the bell above the head without overextending. Breathe intentionally at the top of each rep.

The burpees are where athletes tend to fade. Focus on finding a consistent rhythm, it doesn’t need to be frantic, but it should be steady and aggressive. Work to find a style of burpee that allows for continuous movement and limited drop off. This could mean jumping back then stepping up, rebounding, or step back and hop up on the burpee. But, the overall goal here is to maintain a burpee rate that is faster than 1 rep every 3 sec.

The :10 rest intervals will feel short and allow just enough time to get reset for the next movement and tackle them with full intensity.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed or Dual Dumbbell Hang Muscle Snatch @ 2 x 30/20lb, 14/9kg

Accessory Work (No Measure)

4 Sets: For Quality

12 Ring Hamstring Curls

:45 Weighted Sorenson Hold

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