CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
8:00 minutes: For Quality

9/7 Calorie Machine of Choice

8 Bootstrap Squats

:10 second Chin Over Bar Hold

:30/:30 Side Plank

Dustbringer (Weight)

“Dustbringer”

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 10 Ring Rows + 200m Run + 10 Air Squats

Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows

Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Accumulated Plank Hold

Dumbbells: 50/35

Kettlebells: 70/53

Goals / Stimulus / Objectives

Primary Objective:

Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:

Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:

A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10

The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.

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

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
8:00 minutes: For Quality

9/7 Calorie Machine of Choice

8 Bootstrap Squats

:10 second Chin Over Bar Hold

:30/:30 Side Plank

Dustbringer (Weight)

“Dustbringer”

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 10 Ring Rows + 200m Run + 10 Air Squats

Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows

Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Accumulated Plank Hold

Dumbbells: 50/35

Kettlebells: 70/53

Goals / Stimulus / Objectives

Primary Objective:

Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:

Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:

A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10

The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.

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

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
8:00 minutes: For Quality

9/7 Calorie Machine of Choice

8 Bootstrap Squats

:10 second Chin Over Bar Hold

:30/:30 Side Plank

Dustbringer (Weight)

“Dustbringer”

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 10 Ring Rows + 200m Run + 10 Air Squats

Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows

Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Accumulated Plank Hold

Dumbbells: 50/35

Kettlebells: 70/53

Goals / Stimulus / Objectives

Primary Objective:

Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:

Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:

A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10

The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.

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

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
8:00 minutes: For Quality

9/7 Calorie Machine of Choice

8 Bootstrap Squats

:10 second Chin Over Bar Hold

:30/:30 Side Plank

Dustbringer (Weight)

“Dustbringer”

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 10 Ring Rows + 200m Run + 10 Air Squats

Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows

Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Accumulated Plank Hold

Dumbbells: 50/35

Kettlebells: 70/53

Goals / Stimulus / Objectives

Primary Objective:

Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:

Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:

A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10

The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.

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

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
8:00 minutes: For Quality

9/7 Calorie Machine of Choice

8 Bootstrap Squats

:10 second Chin Over Bar Hold

:30/:30 Side Plank

Dustbringer (Weight)

“Dustbringer”

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 10 Ring Rows + 200m Run + 10 Air Squats

Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows

Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Accumulated Plank Hold

Dumbbells: 50/35

Kettlebells: 70/53

Goals / Stimulus / Objectives

Primary Objective:

Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:

Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:

A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10

The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.

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

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
2-3 Sets, For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps (Heels on Wall)

5 Hollow to Arch Rolls

10 Walking Lunges

10 Alternating Cossack Squats

:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang

Travel/Hotel/Limited Equipment (No Measure)

For Time

4 Rounds

20 V-Ups

10 Strict Handstand Push-Ups

25/25 ft (7.5/7.5m) Single-Arm Overhead Walking Lunge

Dumbbell or Kettlebell: Load of Choice

Accessory Work (No Measure)

4 Sets, For Quality

10-12 Dumbbell Bench Press

10-12 Goblet Cyclist Squats

:30/:30 second Paloff Press Hold

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