CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

1:30 Bike Easy

—

Mobility and Activation

10/10 Arm Circles (Forward / Back)

:15/:15 PVC Pipe Front Rack Stretch

10 Prone PVC Pipe Behind the Neck Presses

:20 Extended Plank Reverse Bridge

Barbell Prep (No Measure)

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

3 Clean Deadlifts (Hit a quick pause at each position to the hip)

3 Position Clean Pull (High Hang, Hang, Mid-Shin)

3 Position Power Clean (High Hang, Hang, Mid-Shin)

3 Split Jerks with 1 sec Pause in the Catch

–

Then Add Loads so the barbell is off the floor

–

Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.

Clean and Jerk (Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk)

Coaching Notes, Strategy, and Goals

Starting @ 75% of Limiter and Increasing to a Max For the Day

Goal: Building to 90%+ of Clean and Jerk for the Day

Stimulus: Speed Strength + Power Development

Cues:

Stay over the bar, root through the feet and keep pushing through extension in the pull.

Quick Elbows and feet into the receiving position with a quality front rack and upright torso.

Modifications:

Look at our Level 1 Option today with the goal of simplifying the complex to avoid confusion while still creating technical capacity in the lift.

Those with Front Rack mobility issues let’s look to move to a Dumbbell Complex. We can utilize the travel/hotel WOD option if necessary.

Morpheus (Weight)

“Morpheus”

For Load:

15:00 EMOM

Minute 1 – 15/11 Calorie Bike

Minute 2 – 2 Squat Clean & Jerk @ 90%

Minute 3 – Rest

% is Based on Heavy of the Complex for the Day

Coaching Notes, Strategy, and Goals

Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.

Stimulus: Barbell Conditioning with Interference Fatigue.

RPE : 9/10

Primary Objective : Maintain technical precision on squat clean and jerks under fatigue without failed reps

Secondary Objective : Hit a consistent power output on the bike without redlining—stay just below threshold
Workout Strategy:

This is a classic interference EMOM where the bike elevates your heart rate before demanding precision on the Clean and Jerk. The goal is to hold steady calories on the bike (~1:00 effort) while leaving enough in the tank to stay composed under the bar. Choose a squat clean and jerk weight that is 90% of your top set from today’s complex. This should feel heavy but sustainable with clean footwork and receiving positions. The thought process is to hit quality singles here, with fast reset and no failed reps. Use the third minute to breathe, shake out your legs, and focus on key points to improve in the Clean and Jerk. The key to success is balance: stay aggressive on the bike without compromising barbell quality.

Movement Modifications:

– Bike: Reduce calories to 12/9 or sub with 200m run, 15/12 calorie row, or 16/12 Calorie Assault Bike if needed.

– Squat Clean & Jerk: Modify to Power Clean + Push jerk if mobility is a limiter, or reduce load to ensure technical consistency.

Travel/Hotel/Limited Equipment (No Measure)

For Load:

15:00 EMOM

Minute 1 – :50 Cardio

Minute 2 – 5-8 Dumbbell Clean and Jerks

Minute 3 – Rest

Accessory Work (No Measure)

5 Sets For Quality

5/5 Rear Foot Elevated Single Leg Deadlift , Moderate

5 GHD Back Extensions w/ 15s Hold Final Rep

Maintain control over the entire back extension, spending ~3 seconds to curl and uncurl the spine each time.

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
Body Heat & Mobility Flow

10/8 Calorie Row

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scapular Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep (No Measure)

To be completed at the direction of the coach.
General Prep

2 Sets:

5 Kip Swings or 5 Ring Rows (retraction focus)

5/5 Single Arm Dumbbell Deadlift

5/5 Dumbbell Snatch

8 Jumping Pull-Ups or 8 Ring Rows

20 Single Unders

Specific Prep (No Measure)

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

2-3 Sets

10 Double Unders or 20 single unders

4 Alternating Dumbbell Snatch (build to workout load by final set)

2-4 Strict Pull-Ups (banded or scaled options)

The Construct (AMRAP – Rounds and Reps)

“The Construct”

20:00 AMRAP, With a partner.

4-8-12-16….

Alternating Dumbbell Snatch

Strict Pull-Ups

Starting @ 0:00 and Every 5:00 minutes

Complete 30/24 Calorie Row + 100 Double Unders

Dumbbell: 70/50lb, 32/22.5kg

We will start on the row for 30/24 Calories, then proceed to 100 double unders, before getting into the ladder of alternating dumbbell snatch and strict pull-ups. Every 5 minutes thereafter we will stop moving up the ladder and proceed back to the rower and the double unders. All reps are to be split between partners in the most efficient way possible to keep moving and get as far up the ladder as possible in the 20 minute timeframe.

Coaching Notes, Strategy, and Goals

Goal: Finish the round of 24+ on the ladder

Stimulus: Midline and pulling stamina under aerobic interference

RPE: 8.5/10

Primary Objective: Split the reps evenly and maintain a strong consistent pace with quality form on the Dumbbell Snatch

Secondary Objective: Transition fast and recover rhythm quickly after each row + double under effort.
Workout Strategy:

This is a high-interference, rhythm-breaking AMRAP that requires smart partner pacing and communication. Start each 5-minute cycle with the row and double unders—alternate in short, fast sets (e.g., 15/15 on the row, 25s or 50/50 on the rope). Once into the dumbbell and pull-up ladder, the goal is to move smoothly and minimize transition delays. Use quick hand switches on the snatches and manage strict pull-up sets wisely to avoid redlining. As rounds progress, reps get longer, so avoid big sets early. Split all reps strategically to keep both partners fresh—2s and 3s on strict pull-ups may be ideal. Reset your breath and grip before each row restarts to maintain quality across the 20:00 window.

Movement Modifications:

– Alternating Dumbbell Snatch: Use lighter weight as needed or substitute to a hang dumbbell snatch.

– Strict Pull-Ups: Scale to banded strict pull-ups, strict ring rows, or jumping pull-ups.

– Row: We can adjust to Ski Erg or Bike Erg Calories for the Row.

– Double Unders: Scale to 60 Double Unders or 150 Single Unders.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP Solo

4-8-12-16….

Alternating Dumbbell Snatch

Strict Pull-Ups

Starting @ 0:00 and Every 5:00 minutes

Complete 200m Run + 50 Double Unders

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

10-12 Weighted Maltese Raises

10-12 Weighted Victorian Raises

12-15 Reverse Barbell Curls

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
Mobility and Activation Work

2 Sets

10/10 Quadruped Adductor Rock Backs

:30/:30 Couch Stretch

:30/:30 Pigeon Pose

Specific Prep (No Measure)

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

3 Sets, For Quality

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Back Squat (Back Squat
10:00 EMOM
3 Reps @ 70-75% of 1RM)

Coaching Notes, Strategy, and Goals

% of Back Squat

This is an increase in the 10:00 EMOM from what we tackled two weeks prior

Key focus areas:

Global Tension, Bracing

Root through your feet and keep your torso tall.

Modifications:

For those with knee issues, adjust to a box squat, for those with lumbar or lower back pain, consider a split squat variation.

Closer to the Sun (Time)

“Closer to the Sun”

3 Rounds for Time

15 Power Clean

21-15-9 Toe to Bar

15 Thrusters

21-15-9 Bar Facing Burpees

Load: MRx 75/55lb, 34/25kg, Rx 115/75lb, 52/34kg

Coaching Notes, Strategy, and Goals

* (Re-Test from 5-31-2024)

Goal: 10-13 minutes

Time Cap: 15 minutes

Stimulus: High-volume engine test with barbell cycling and gymnastics interference

RPE: 9/10

Primary Objective:

Manage grip and breathing to stay smooth and composed through the transitions—especially between gymnastics and barbell movements.

Secondary Objective:

Attack the bar-facing burpees with a steady, relentless rhythm without letting heart rate spike beyond control.
Workout Strategy:

This workout will challenge your grip, lungs, and barbell cycling under fatigue. Start with a composed 15 power cleans, aim for 2–3 quick sets (8-7 or 6-5-4). Toes-to-bar are layered in with a descending rep scheme, so break early on the 21s to stay fresh for the barbell that follows. The 15 thrusters will hit hard and build fatigue over the course of the workout. The goal is to attack them in either an unbroken set or 2 sets with either a 9-6 rep scheme or 8-7. Keep the bar moving with good breathing. The bar-facing burpees will jack the heart rate up, so stay low and find a sustainable burpee pace. The round of 15 will require a big push, so stay strong and consistent through the middle round here before finishing fast in the round of 9.

Movement Modifications:

Power Clean: Scale load or substitute with dumbbell power cleans.

Toes-to-Bar: Modify to toes-to-target, knee raises, or V-ups. Reduce reps (e.g., 15-12-9)

Thrusters: Scale barbell load, or substitute with dumbbell thrusters or front squats for shoulder limitations.

Bar-Facing Burpees: Step-over burpees or lateral burpees to a line for those with jumping restrictions; reduce reps if needed.

Travel/Hotel/Limited Equipment (No Measure)

Sub Dumbbell Power Cleans and Thrusters @ 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Sub Dumbbell Power Cleans and Thrusters @ 50/35lb, 22.5/15kg

4 Sets: For Quality

5/5 Single Leg Box Jump, (Safe Height)

8/8 Landmine Rotational Clean and Press

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
General Prep

2 Sets: For Quality

12/9 Calorie Echo Bike / 200m Run

2 Wall Walks + :20 Nose to Wall Handstand Hold

:30 Wall Sit

:30/:30 Side Plank

—

Then get into progressions for the Handstand Walk

Gymnastics Skill (No Measure)

Gymnastics Skill Session

Handstand Walk Progression

– Handstand Shoulder Taps

– Handstand Walk along the Wall

– Handstand Walk to the Wall

– Partner Handstand Walks

Agent Smith Protocol (Checkmark)

“Agent Smith Protocol”

Every 8:00 x 4 Sets

20/14 Calorie Echo Bike

25ft (7.5m) Handstand Walk

400m Run

25ft (7.5m) Handstand Walk

300ft (100m) Farmers Carry

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

Coaching Notes, Strategy, and Goals

Goal: Finish each round in 6:00–7:30; use remaining time to recover

Stimulus: Aerobic Endurance and Gymnastics Skill Conditioning

RPE: 7.5/10

Primary Objective: Stay consistent with handstand walk execution under fatigue, aim for unbroken or quick resets.

Secondary Objective: Hold a strong, steady pace on the run and bike to create time for controlled movement on the gymnastics and carry.
Workout Strategy:

Each round should feel like a controlled aerobic push that spikes grip and shoulder fatigue progressively. The Echo Bike starts things off with a hard but sustainable pace around 85% effort. After the bike settles into the handstand, walk with focus. Use short resets if needed but minimize failed attempts. The 400m run should be paced at a moderate clip that allows you to hit the second handstand walk confidently. Finish each round with the farmer’s carry, grip being the limiter here, aim to go unbroken or break once to stay efficient. Use the remaining rest time (1:00–2:00) to shake out your arms and prep for the next round.

Movement Modifications:

– Echo Bike: We can adjust to 22/17 Assault Bike or 24/19 Calorie Bike Erg

– Handstand Walk: Scale to wall walks (2 reps), 25ft bear crawl, or handstand shoulder taps against a wall.

– Run: We can move to a row for equal distance or bike erg for double the distance as the primary subs for the day.

– Farmer’s Carry: Use dumbbells, kettlebells, or reduce distance (200ft, 60m) if grip strength or space is a limiting factor.

Travel/Hotel/Limited Equipment (No Measure)

Every 8:00 x 4 Sets

200m Run

25ft (7.5m) Handstand Walk

400m Run

25ft (7.5m) Handstand Walk

300ft (100m) Farmers Carry

Load: Choice

Accessory Work (No Measure)

5 Sets: For Quality

:30 Nose to Wall Handstand Hold

10 Reverse Nordic Curls

15 Seated Barbell Calf Raises

Recovery (Checkmark)

PRVN Recovery #2

1:00 Childs 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

3:00 Cardio Choice

—

10 Bend and Bows

10 Torso Rotations

10 Cat Cows (Slow and Controlled)

10 Bird-Dogs

10 Dead-Bugs

Specific Prep (No Measure)

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

3 Sets

8/8 Single Leg Kettlebell RDL

10 Russian Kettlebell Swings

20 Bear Plank Shoulder Taps

20 Glute Bridges

4/3 Wide Grip Push-Ups + 4/3 Narrow Push-Ups

The Architect (Weight)

“The Architect”

Every 2:00 x 10 Sets, Alternating Stations

Station 1: Deadlift + 15 Russian Kettlebell Swings

Station 2: Bench Press + :45 Straight Arm Plank

Deadlift and Bench Press Loading

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75-80%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%+

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

Coaching Notes, Strategy, and Goals

Goal: Build strength while maintaining quality movement under fatigue

Stimulus: Posterior chain + upper body pressing under fatigue and midline tension

RPE: 7.5–8/10

Primary Objective: Hit clean, powerful reps on both deadlifts and bench press with tight positioning across working sets.

Secondary Objective: Stay braced through kettlebell swings and planks to reinforce midline stability and muscular endurance.
Workout Strategy:

This is a strength and accessory combo designed to build posterior power and pressing capacity. Alternate stations every 2 minutes, odd sets for deadlift and kettlebell swings, even sets for bench press and planks. For the lifts, follow the prescribed progression and focus on bar speed and clean execution at each percentage. By round three, you’ll feel the effect of the kettlebell swings and plank in your core and grip, so bracing and tempo will be key. The kettlebell swings should be performed with powerful hip extension, avoiding any excessive lumbar hyperextension. For the plank, lock in shoulder position and glutes to keep the midline tight for the entire 45 seconds.

Travel/Hotel/Limited Equipment (No Measure)

Every 2:00 x 10 Sets, Alternating Stations

Station 1: 20 Dual Dumbbell Deadlifts

Station 2: 10 Dual Dumbbell Bench Press + 45 Straight Arm Plank

Deadlift (Use this to look at your percentages for the WOD.)

Bench Press (Use this to look at your percentages for the WOD.)

Accessory Work (No Measure)

5 Sets, For Quality:

10 Glute Bridge Dumbbell Pull-Overs

15-20 GHD Weighted Reverse Hypers (Medball Loaded)

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
Mobility and Body Heat

500/450m Row

—

:30 Down Dog Calf Gas Pedals

:30/:30 Scorpion Stretch

:30/:30 Samson Lunge Stretch

General Prep

3 Sets: For Quality

:30 Jump Rope

8 False Grip Ring Rows

:15 Ring Support Hold

:10 Bottom Of Dip Hold

6 Inchworm Push-Ups

10 Hollow Rocks

Gymnastics Skill (No Measure)

Specific Gymnastics Progression

Ring Muscle-Up Class Progression

Ring Muscle-Up Drills

Negative Ring Muscle-Up Position Pause Drill

Ring Muscle-Up Swing

Banded Low Ring Muscle Up

Neo (Time)

“Neo”

For Time:

Buy-In: 1000/900m Row

Directly Into…

5 Rounds

6/4 Ring Muscle-Ups (MRx= 8 Burpee Pull-Ups)

18 V-Ups

72 Double Unders

Directly into..

Cash-Out: 500/450m Row

Coaching Notes, Strategy, and Goals

Goal: Complete between 15-18 minutes

Time Cap: 25min

Stimulus: High-skill / Midline Stamina

RPE: 8.5/10

Primary Objective: Efficient, composed muscle-up sets under fatigue, maintain quality movement without failed reps. For those doing the burpee pull-up modification the focus will be consistent pacing on the Burpee Pull-Ups with the goal of completing under 1:00 / set

Secondary Objective: Stay relaxed and rhythmic through the double unders and v-ups to preserve pacing and grip.
Workout Strategy:

This workout is structured like a sandwich: aerobic buy-in, gymnastic/skill middle, and a sprint finish. Start the row at about 85% effort—smooth but not burning too hot. The muscle-ups are the centerpiece: break early and often if needed to avoid misses for those that have muscle-ups, but more intermediate in skill level. For those that are proficient on Muscle-Ups, look to push the pace here and go unbroken.. Keep your midline strong and tight during v-ups, don’t rush and lose core integrity. For double unders, breathe, relax the shoulders, and stay consistent. If grip starts to go, shake it out during transitions. Once you get to the final row, empty the tank. Ideally trying to end with the last 200m as a full sprint.

Movement Modifications:

Ring Muscle-Ups: Jumping ring muscle-ups, low ring transitions, or banded muscle-up drills. Alternatively, 6-8 strict pull-ups + 6-8 deep ring dips.

V-Ups: Tuck-ups, straight-leg raises, or GHD sit-ups for advanced athletes wanting more difficulty.

Double Unders: Reduce reps to 50–60 or scale to 2:1 single unders or :40 of practice each round.

Row: Decrease distances to 750/600m and 400/300m respectively for scaled time domains.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Buy-In: 1000m Run

Directly Into…

5 Rounds

8 Burpee Pull-Ups

18 V-Ups

72 Double Unders

Directly into..

Cash-Out: 500m Run

Accessory Work (No Measure)

For Quality:

5 Rounds (12:30 Clock)

30 Seconds – GHD Weighted Russian Twist

-rest :10-

30 Seconds – Side Plank, Right

-rest :10-

30 Seconds – Side Plank, Left

-rest :40-

Hold a light medball for the GHD Russian twists.

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