CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (8 minutes)

8:00: For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps

6 Inchworm Push-Ups

6/6 Single Leg Romanian Deadlift

10 Barbell Good Mornings

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up (10 minutes)

Bench Press: 2-3 Sets of 2-3 Reps, building loads to working weight

*Emphasis on bracing and creating full body tension, utilizing the posterior chain in order to create a stable platform to press from .

-Deadlift: 2-3 Sets of 3-4 Reps, building loads to working weight

*Emphasis on creating a vertical shin, pushing the ground away and maintaining tension and a neutral spine for touch and go reps in sets of 5+

Primer: @ Working Load (2 minutes)

5 Bench Press

5 Deadlifts

30 second Bike, Building to 10 sec Sprint

Wartortle (AMRAP – Reps)

“Wartortle”

In Teams of 3: Rotating Stations

5 Sets:

1:00 @ Each Station

Station 1: Max Bench Press MRx 95/65, Rx 135/85

Station 2: Max Deadlift MRx 155/105, Rx 225/155

Station 3: Max Calorie Bike

Station 4: Rest

Goals / Stimulus / Objectives

Time Domain:

Main Working Time: 20:00 (1:00 per station x 5 sets)

Stimulus: Muscular Strength, Power Output, and Conditioning

RPE : 8/10

Primary Objective: Each athlete maintains consistent reps/calories across all sets.

Secondary Objective: Focus on proper form and safe execution under fatigue.
Notes and Flow for the Workout:

This is a team of 3 , rotating stations workout.

Each station lasts 1:00, with athletes rotating immediately to the next station. One station is designated as a rest.

Flow:

Partner 1 begins at Station 1: Bench Press .

Partner 2 begins at Station 2: Deadlift .

Partner 3 begins at Station 3: Calorie Bike .

After 1:00, all athletes rotate to the next station in order.

Rest is built into the rotation after the Calorie Bike.

Continue rotating through all 4 stations until each athlete has completed 5 full sets at each station.

Travel/Hotel/Limited Equipment (No Measure)

5 Sets:

1:00 @ Each Station

Station 1: Max Dumbbell Bench Press

Station 2: Max Dumbbell Deadlift

Station 3: Max Effort Stationary Bike or Shuttle Run

Station 4: Rest

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Dumbbell Chest Flys

10-12 Dumbbell Hex Press

10-12 Ring Hamstring Curls

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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
Mobility and Body Heat (4 minutes)

1:30 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)

2 Sets For Quality

10 PVC Pipe Pass Throughs

5/5 PVC Pipe Around the Worlds

5 PVC Pipe Overhead Squats

5 Squat Jumps

:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang

8-10 Ring Rows

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep (5-7 minutes)

3 Sets: Empty Barbell

High Hang Snatch Pull

High Hang Muscle Snatch

Overhead Squat

Snatch Balance

Hang Snatch Pull

Hang Squat Snatch

Low Hang Squat Snatch

Add Load: Barbell Off the Floor

Slow Snatch Pull

Squat Snatch

Snatch Pull

Squat Snatch

Build Loads to 75% over the course of 3-4 Sets

Snatch (Squat Snatch
For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch)

Extra Instructions:

% is Based on 1RM Squat Snatch

Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.

Mewtwo (Time)

“Mewtwo”

For Time:

60 Wall Balls

45 Chest to Bar Pull-Ups (MRx= Pull-ups)

30 Power Snatch

Wallball: MRx 14/10, Rx 20/14

Barbell: MRx 75/55, Rx 135/95

Goals / Stimulus / Objectives

Goal: 8:00 – 13:00

Time Cap: 15:00

RPE: 10/10

Stimulus: Sprint Chipper

Primary Objective: Strong Finish on Snatches

Secondary Objective: Pick Your Pace and decide where you are going to pick things up.

Coaching Notes and Strategy:

This workout will be crucial for most athletes to pick their poison where they will go big and push. Regardless, being able to finish strong on the barbell will be key here in your approach. Our more experienced athletes will be looking at a more aggressive scheme across all 3 movements, going for 2-3 sets on both the wall balls and Chest to Bar. For most athletes they should be looking to go big and push either the wall ball or pull-up bar, and take the other movement slightly more conservatively, so we can finish strong on the barbell.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

90 Air Squats

30 Strict Pull-Ups

60 Alternating Dumbbell Snatch

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

8-10 Feet Elevated Ring Rows

10-12 Dual Dumbbell Zottman Curls

:30-:40 second Weighted Wall Sit

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PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General (10-12 minutes)

2 Rounds at a Moderate Pace:

1:00 Easy Row or Jog

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

10 Alternating Bird-Dogs

Specific Movement Efficiency Talk and Practice

Warm-Up (No Measure)

To be completed at the instruction of the coach
Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)

5 Slow Burpees focusing on controlled movement

5 Fast Burpees to simulate workout pace

2 Partial Wall Walks (stop halfway up)

2 Full Wall Walks focusing on control and bodyline engagement

Workout Primer: (2-4 minutes)

100m Run

5 Burpees

Rest 30 seconds –

9/7 Calorie Row

2 Wall Walks

Raticate (10 Rounds for time)

“Raticate”

Every 3:00 minutes x 10 Sets

Station 1:

.55/.5K Bike

15 Burpees

Station 2:

20/16 Calorie Row

5 Wall Walks

Goals / Stimulus / Objectives

“Raticate” is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 – 2:15 / Set

Primary Objective : Complete each working segment by 2:30 on the clock

Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.
Strategy:

Pacing:

Aim to finish each station with at least 30-45 seconds of rest.

Bike at a controlled pace to save energy for burpees.

Maintain consistent rowing strokes and avoid rushing wall walks.

Efficient Movement:

Keep burpee transitions smooth with minimal rest between reps.

Use steady, controlled hand and foot placement during wall walks to avoid unnecessary fatigue.

Breathing and Recovery:

Focus on controlled breathing during burpees and wall walks.

Use the rowing phase to regulate your heart rate and prepare for the next station.

Travel/Hotel/Limited Equipment (No Measure)

As Prescribed

Accessory Work (No Measure)

3-4 Sets: For Quality

15 Weighted Hip Extensions

:30 second Sorenson Hold

:15-:30 second GHD Supine Hold

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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 Warm-Up: (5-7 minutes)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Double Unders)

5/5 Pendulum Lunges

10 Dumbbell Goblet Squats

8/8 Single Dumbbell Suitcase Deadlift

Warm-Up (No Measure)

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

3 Sets: For Quality

8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength

6 Dual Dumbbell Power Cleans

6 Dual Dumbbell Reverse Lunges

20 Double Unders

Dumbbells @ Warm-Up Loads

Back Squat (Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%)

Extra Instructions / Coaches Notes

We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.

A note that now we will have increased rest

Blastoise (AMRAP – Reps)

“Blastoise”

8:00 AMRAP

1-2-3-4-5… Dual Dumbbell Power Clean

2-4-6-8-10…Dual Dumbbell Farmers Lunges

10-20-30-40-50…Double Unders

Load: MRx 35’s/25’s, Rx 50’s/35’s

Goals / Stimulus / Objectives

This 8:00 AMRAP is a ladder-style workout designed to test athletes’ coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer’s Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Goal: 6-8 Rounds

Primary Objective: Unbroken reps across each movement

Secondary Objective: If possible go directly from the Dual Dumbbell Power Clean directly into the Dual Dumbbell Farmers Lunges

Stimulus: Grip Stamina / Booty Pump

RPE: 8.5/10

Coaches Notes and Strategy:

Pacing:

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

The workout intensifies as reps increase, so avoid burnout early on.

Dumbbell Movements:

Keep transitions between movements quick.

Use legs to drive the Power Cleans and maintain core engagement for the Lunges.

Double Unders:

Aim for unbroken or manageable sets early on.

For scaled athletes, stick to consistent single unders or a reduced rep count.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

onal Accessories

For Quality:

Every 1:30 x 10 Sets, Alternating Stations

Station 1 – :30 Leg Extension Hold + :30 Max Reps Leg Extensions

Station 2 – 1:00 Plate Step Ups w/ Bearhug Sandbag, Moderate Load

For the step ups you will put a 45lb plate on the ground and step up to it, alternating legs each rep. This should be a very glute and lower back intensive exercise. For the seated leg extensions use a medball or dumbbell pinched between the feet.

If you don’t have a sandbag, perform dual kettlebell front rack step ups.

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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 Warm-Up: (4-6 minutes)

2 Sets: For Quality

1:00 Machine of Choice

10 Air Squats

8 Cat-Cows

10 Scapular Pull-Ups

10 Banded Pass-Throughs

12 Banded Pull-Aparts

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Skill Work: (8-10 minutes)

Bar Muscle-Up Progression

Specific Warm-Up (6-8 minutes)

2-3 Sets

2 Burpee Pull-Ups or 1-2 Bar Muscle-Ups

4 Alternating Dumbbell Snatch @ Building to Workout Loads *Focus on patterns and switching hands

2-4 Push-Ups

2-4 Toe to Bar or Kipping Knees to Chest

3 Push Press @ Building to Workout Loads

5/4 Calorie Bike

Charizard (4 Rounds for reps)

“Charizard”

4 Sets x 5:00 AMRAP / 2:30 Rest

Alternating Stations

Station 1:

3 Bar Muscle-Ups

6 Alternating Dumbbell Snatch

9 Push-Ups

Station 2:

6 Toe to Bar

9 Push Press

9/7 Calorie Echo Bike

Dumbbell: MRx 35/25, Rx 50/35

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 2-3 Rounds / 5:00 AMRAP

Stimulus: Upper Body / Gymnastics Density

RPE: 8/10

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head and power output staying consistent throughout.

Primary Objective: Develop stamina and capacity for mixed gymnastics, barbell cycling, and machine work while sustaining quality movement under fatigue.

Secondary Objective: Build proficiency in transitions and maintain steady pacing throughout both stations, minimizing unnecessary rest.
Coaching Notes and Strategy:

Station 1:

Aim for unbroken sets of Bar Muscle-Ups. This is a good day today to work on jumping right up into each set with very limited transition time.

For the Alternating Dumbbell Snatch use smooth, controlled transitions between hands. Prioritize power from the hips and maintain a neutral spine.

Break the Push-Ups into smaller sets if needed to avoid failure. Focus on full range of motion and consistent pacing.

Station 2:

Focus to maintain smooth kip swings and create constant tension throughout each rep of Toe to Bar, looking for quick unbroken sets throughout.

On the Push Press use your legs to drive the bar overhead and focus on a strong lockout. Keep the bar close and avoid excessive leaning back.

Push Bike for consistent RPM, aiming for a controlled but aggressive pace to avoid burning out.

Travel/Hotel/Limited Equipment (No Measure)

4 Sets x 5:00 AMRAP / 2:30 Rest

Alternating Stations

Station 1:

3 Burpee Pull-Ups

6 Alternating Dumbbell Snatch

9 Push-Ups

Station 2:

3 Shuttle Runs (25/25ft, 7.5/7.5m)

6 Toe to Bar

9 Dumbbell Push Press

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets: For Quality

5 Strict Tempo Pull-Ups (31×1 Tempo)

15 Banded Face Pulls

50/50ft (15/15m) Single Kettlebell Bottoms Up Waiters Walk

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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
Mobility Prep + Body Heat (4-5 minutes):

2:00 minutes Cardio Choice

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

:30/:30 second Banded Tricep Stretch

General Warm-Up (5–7 minutes):

2 Sets: For Quality

10 Tempo Air Squats (20×1)

8 Jumping Air Squats

10 Down Dog Toe Touches

8 Push-Ups

20 Mountain Climbers

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Specific Warm-Up: (7-9 minutes):

Empty Barbell:

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans

3 Mid-Shin Squat Cleans

–

Then Take 5:00 minutes to Build to 70% of your Squat Clean

* In between each set

Perform 2-3 Burpee Box Jump Overs focusing on staying low and close to the box and working on hopping or stepping up from the Burpee into each Box Jump. The goal is finding efficient movements here that allow the heart rate and breath to stay controlled.

Raichu (7 Rounds for weight)

“Raichu”

21:00 EMOM

Minute 1 – 10 Burpee Box Jump Overs (MRx = Step Overs)

Minute 2 – 1 Squat Clean + 1 Hang Squat Clean

Minute 3 – Rest

Barbell @ 70%+ of 1RM Clean

Box: 24/20

% is Based on 1RM Squat Clean

Score = Sum Total Load

Goals / Stimulus / Objectives

“Raichu” is a 21:00 EMOM designed to test and develop your ability to perform under fatigue. This workout alternates between high heart rate movements and heavy, technically demanding barbell work, with built-in rest to allow for quality effort and focus. The goal is to sustain intensity while managing technique and pacing, especially as fatigue builds.

Goal: Build to close to 90% of 1RM Clean for the Complex Today.

Stimulus: Battery Work

RPE : 7-8/10

Primary Objectiv e: Build technical proficiency under fatigue, focusing on barbell mechanics and efficient movement patterns.

Secondary Objective : Improve stamina and power output in a mixed-modality format, emphasizing smooth transitions and control during each minute.

Travel/Hotel/Limited Equipment (No Measure)

21:00 EMOM

Minute 1 – 10 Burpee Bench Jump Overs

Minute 2 – 5 Dumbbell Squat Cleans + 5 Dumbbell Hang Squat Cleans

Minute 3 – Rest

Dumbbells: Choice

Accessory Work (No Measure)

3 Sets, For Quality:

:45 Weighted Forearm Plank

-:15 rest-

Max Ring Plank to RPE 9

-rest 1:00 b/t sets-

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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