CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

—

General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Barbell Warm-Up (No Measure)

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

Barbell:

2 Sets: From the Rack

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk

5 Overhead Squats (empty barbell)

Then Build Towards 75% of 1RM Overhead Squat

Overhead Squat

Overhead Squat

Every 2:00 x 4 Sets

3 Reps @ 75%+

Extra Instructions

Focus on technical proficiency here and engaging the shoulders and lats, pressing up through the barbell as you descend into the Overhead Squat. In order to get the barbell into the correct position we should utilize a Snatch Grip Push Press, Snatch Grip Push Jerk, or Snatch Grip Split Jerk (From Behind the Neck).

Voodoo Magic (4 Rounds for time)

“Voodoo Magic”

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

12/9 Calorie Row

12 Overhead Squats

10/7 Calorie Echo

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Stimulus: Midline Stamina and Endurance

RPE : 8/10

Primary Objective: Aggressive Machine Paces

Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.

This workout combines gymnastics, rowing, weightlifting, and the Echo Bike in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.

Strategy:

Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Rower before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive hit on the Echo Bike.

Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets, Alternating Stations

Station 1:

12 Toe to Bar

400m Run

6/6 Single Arm Overhead Squats or 12 Heavy Goblet Squats

Accessory Work (No Measure)

Optional Accessories

For Quality:

5 Rounds:

:45 Superman Hold

:45 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken

()

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
Rowing Golf Version 2:

Partner 1: Rows to 100m in as Few Strokes as Possible

Partner 2: Tries to Row to 100m in as Few Strokes as Possible

Whomever Rows the Least Strokes Wins Hole #1

Repeat this for 5 Times

Recording Who Wins Based on Total Stroke Count

—

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Scapular Push-Ups

6 Inchworm Push-Ups

:30 seconds Double Under Practice

Travel/Hotel/Limited Equipment (No Measure)

3 Sets: For Time

800m Run

Into..

4 Rounds

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

A Hero Can Be Anyone (Time)

“A Hero Can Be Anyone”

With a Partner

3 Sets: For Time

1000m Row, Combined (500 per person)

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

Goals / Stimulus / Objectives

Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.

Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.

Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).

RPE: ~7/10

Accessory Work (No Measure)

For Quality:

5 Sets

1:00 Unbroken Dead Hang

20 Banded Curls

20 Banded Tricep Extensions

The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.

()

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
Rowing Golf Version 2:

Partner 1: Rows to 100m in as Few Strokes as Possible

Partner 2: Tries to Row to 100m in as Few Strokes as Possible

Whomever Rows the Least Strokes Wins Hole #1

Repeat this for 5 Times

Recording Who Wins Based on Total Stroke Count

—

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Scapular Push-Ups

6 Inchworm Push-Ups

:30 seconds Double Under Practice

Travel/Hotel/Limited Equipment (No Measure)

3 Sets: For Time

800m Run

Into..

4 Rounds

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

A Hero Can Be Anyone (Time)

“A Hero Can Be Anyone”

With a Partner

3 Sets: For Time

1000m Row, Combined (500 per person)

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

Goals / Stimulus / Objectives

Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.

Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.

Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).

RPE: ~7/10

Accessory Work (No Measure)

For Quality:

5 Sets

1:00 Unbroken Dead Hang

20 Banded Curls

20 Banded Tricep Extensions

The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.

()

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
Rowing Golf Version 2:

Partner 1: Rows to 100m in as Few Strokes as Possible

Partner 2: Tries to Row to 100m in as Few Strokes as Possible

Whomever Rows the Least Strokes Wins Hole #1

Repeat this for 5 Times

Recording Who Wins Based on Total Stroke Count

—

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Scapular Push-Ups

6 Inchworm Push-Ups

:30 seconds Double Under Practice

Travel/Hotel/Limited Equipment (No Measure)

3 Sets: For Time

800m Run

Into..

4 Rounds

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

A Hero Can Be Anyone (Time)

“A Hero Can Be Anyone”

With a Partner

3 Sets: For Time

1000m Row, Combined (500 per person)

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

Goals / Stimulus / Objectives

Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.

Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.

Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).

RPE: ~7/10

Accessory Work (No Measure)

For Quality:

5 Sets

1:00 Unbroken Dead Hang

20 Banded Curls

20 Banded Tricep Extensions

The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.

()

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
Rowing Golf Version 2:

Partner 1: Rows to 100m in as Few Strokes as Possible

Partner 2: Tries to Row to 100m in as Few Strokes as Possible

Whomever Rows the Least Strokes Wins Hole #1

Repeat this for 5 Times

Recording Who Wins Based on Total Stroke Count

—

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Scapular Push-Ups

6 Inchworm Push-Ups

:30 seconds Double Under Practice

Travel/Hotel/Limited Equipment (No Measure)

3 Sets: For Time

800m Run

Into..

4 Rounds

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

A Hero Can Be Anyone (Time)

“A Hero Can Be Anyone”

With a Partner

3 Sets: For Time

1000m Row, Combined (500 per person)

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

Goals / Stimulus / Objectives

Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.

Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.

Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).

RPE: ~7/10

Accessory Work (No Measure)

For Quality:

5 Sets

1:00 Unbroken Dead Hang

20 Banded Curls

20 Banded Tricep Extensions

The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.

()

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
Rowing Golf Version 2:

Partner 1: Rows to 100m in as Few Strokes as Possible

Partner 2: Tries to Row to 100m in as Few Strokes as Possible

Whomever Rows the Least Strokes Wins Hole #1

Repeat this for 5 Times

Recording Who Wins Based on Total Stroke Count

—

2 Sets

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Scapular Push-Ups

6 Inchworm Push-Ups

:30 seconds Double Under Practice

Travel/Hotel/Limited Equipment (No Measure)

3 Sets: For Time

800m Run

Into..

4 Rounds

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

A Hero Can Be Anyone (Time)

“A Hero Can Be Anyone”

With a Partner

3 Sets: For Time

1000m Row, Combined (500 per person)

Directly into..

8 Alternating Rounds of

5 Pull-Ups

10 Push-Ups

20 Double Unders

– Rest 3:00 minutes between sets

Score = Total Running Time including rest

Goals / Stimulus / Objectives

Goal: 8:00-10:00 / Set

Total Running Time: 33:00-36:00

Time Cap: 40:00

Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.

Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.

Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).

RPE: ~7/10

Accessory Work (No Measure)

For Quality:

5 Sets

1:00 Unbroken Dead Hang

20 Banded Curls

20 Banded Tricep Extensions

The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.

()

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