CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General and Specific Prep (4-6min)

2 Sets:

10/8 Calorie Row *Increase intensity each set

10 Dual Dumbbell Deadlift

8 Dual Dumbbell Hang Power Cleans

8 Bar Kip Swings

:15 Tuck L-Hang

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep + Barbell Loading (8-10min)

2 Sets x 5 Dual Dumbbell Power Cleans building to working loads

–

2 Sets x 4-6 Toe to Bar Practice and Mods going through Kipping Knee Raises, Toe to Target, Alternating Toe to Bar, etc.

–

Go Over Deadlift, Building from the ground up starting with light loads.

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+)

Coaching Notes, Strategy, and Goals

% of 1RM Deadlift

These are meant to be done without dropping the bar between reps, but you can do a quick reset on the floor before each rep for the higher rep ranges.

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 7/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent to the floor maintaining tension. Breaking the bar off the floor with good control and movement today.

Modifications:

Hex Bar Deadlift or Sumo Deadlift to change the range of motion in order to allow for adjustments for lower back pain

Block Deadlifts or Romanian Deadlifts to decrease range of motion while still allowing the development of the hinge pattern.

The Sentinel (Time)

“The Sentinel”

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

Toe to Bar

Dumbbells: MRx 2×30/20lb, 14/9kg, Rx 2×50/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

This workout is a moderate-to-high skill gymnastics and barbell cycling workout combined with aerobic conditioning on the rower. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across all rounds.

Goal : Sub-10 minutes

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Stimulus : Aerobic stamina and muscular endurance

RPE: 8.5/10

Primary Objective: Maintain consistent pacing across all three rounds. Manage grip fatigue between the dumbbells and toes-to-bar. Keep transitions quick and intentional to avoid unnecessary time loss.

Secondary Objective: Smooth transitions and steady movement rather than sprinting through any one section.
Movement Breakdown & Strategy

Calorie Row (21-15-9 | Female: 15-12-9)

Pacing should be moderate-to-high effort (~80%) to keep output consistent without spiking heart rate. Target stroke rate should be 26-30 strokes per minute with a strong leg drive and smooth recovery. Breathe in sync with the pull, exhaling on the drive and controlling breath on the return. Modify by reducing calories or maintaining an effort that allows unbroken dumbbell work after the row. Transition Tip: Row to dumbbells should be immediate—no more than 5 seconds before picking them up.

Dual Dumbbell Power Cleans (21-15-9, 50/35 lb | 22.5/15 kg)

Advanced athletes should aim for big sets or controlled breaks (12-9, 8-7, 6-3) to stay consistent. Use a quick hip hinge and avoid excessive arm pull. Legs drive the movement—minimize fatigue in the arms. Dumbbells should land on the shoulders smoothly—no crashing down. Transition Tip: Breathe and shake out the arms before moving to the rig.

Strategy (No Measure)

Toes-to-Bar (21-15-9)

Break early if necessary to avoid grip burnout from the dumbbells. Advanced athletes can try 12-9, 8-7, 6-3. Intermediate should aim for 7-7-7, 6-5-4, or 5-4, while beginners should use quick sets of 3-5. Control the kip swing and avoid letting legs drop too aggressively. Keep a tight hollow-body position to avoid unnecessary energy loss. Relax the grip between reps where possible to prevent forearm burnout. Scaling options: knee to elbows, alternating toe to bar, hanging knee raises, or V-ups for those not yet comfortable with the rig. Transition Tip: Move directly back to the rower with no long breaks between rounds.

Pacing & Recovery Tips

Avoid redlining in the first round—pace so that effort can increase in the round of 15. Short, intentional breaks on dumbbells and toes-to-bar will prevent late-round burnout. Transitions should be short and efficient, keeping each break under 5 seconds. Push hard on the final round of 9—empty the tank for the sprint finish.

Travel/Hotel/Limited Equipment (No Measure)

For Time

400-300-200m Run

21-15-9

Dual Dumbbell Power Cleans

V-Ups

Dumbbells: 2×50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

10 V-Ups

10 Russian Twist

10 Hollow Rocks

:10 Hollow Hold

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
Body Heat + Mobility (4-5 min)

2 Sets: For Quality

:30 second Jump Rope (Single Unders, Running Singles, Boxer Shuffle, etc.)

:15 Dead Hang + :15 Active Hang

:30 Puppy Dog Pose

General and Specific Prep (6-8min)

2 Sets: For Quality

20 Double Unders or 40 Single Unders

4 Jumping Pull-Ups + 2 sec Eccentric (Lat Activation)

5 Barbell Strict Press + 5 Barbell Push Press (Empty)

–

1 Set

20 Double Unders or 40 Single Unders

4 Burpee Pull-Ups

4-6 Push Press @ Working Load

Bar Muscle-ups (Gymnastics (12-15 minutes)
Bar Muscle-Up Progressions)

Bar Muscle-Up Progressions

Make Me (AMRAP – Rounds and Reps)

“Make Me”

12:00 AMRAP

50 Double Unders

10 Push Press

5 Bar Muscle-Ups (MRx= 5 Burpee Pull-Ups)

Load: MRx 65/45lb, 30/20kg, Rx 95/65lb, 43/30kg

Coaching Notes, Strategy, and Goals

This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double unders. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.

Goal: 6+ Rounds

Stimulus: Gymnastics Skill and Upper Density

This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.

RPE: 8.5/10

Key focus areas:

Maintain Consistent Paces round to round

Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.
Movement Breakdown & Strategy

50 Double Unders

Efficiency Tip: Stay relaxed, keep hands low, and focus on smooth wrist movement.

Breaks: Aim to go unbroken, but if needed, break into 30-20 or 25-25 with a quick reset.

Breathing: Breathe in rhythm with jumps to avoid early fatigue.

Modify by reducing reps to 35 or sub 70 single unders.

Transition Tip: Set up close to the barbell so you can pick it up quickly.

10 Push Press (95/65 lb, 43/30 kg)

Strategy: Go unbroken if possible or break into 6-4 or 5-5 to manage fatigue.

Efficiency Tips:

Use a strong leg drive to avoid excessive shoulder fatigue.

Keep the bar in a straight path—do not let it drift forward.

Avoid regripping at the top—reset quickly after each reps

Transition Tip: Take a breath before moving to the rig.

Strategy (No Measure)

5 Bar Muscle-Ups

Strategy: Advanced athletes should aim to go unbroken. Others should consider quick singles or 3-2 sets to conserve grip.

Efficiency Tips:

Use an aggressive kip to minimize pulling fatigue.

Fast transition over the bar—elbows drive behind.

Keep a smooth rhythm—rushing can lead to unnecessary no-reps.

Modify to jumping bar muscle-ups or Banded Bar Muscle-Ups (5 reps) . Burpee Pull-Ups will be our next level down progression for scaling.

Transition Tip: Move directly back to the rope with minimal rest.

Pacing & Recovery Tips

Avoid redlining early—start steady and push in the last 4 minutes.

Keep transitions short—wasted time adds up quickly.

Break push press & bar muscle-ups strategically to preserve grip.

Travel/Hotel/Limited Equipment (No Measure)

12:00 AMRAP

60 Double Unders

12 Dual Dumbbell Push Press

6 Burpee Pull-Ups

Dumbells: 2x 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Class Finisher

4 Sets: For Quality

10-12 Ring Rows

4-6 Ring Dips or 8-10 Ring Push-Ups

:20-:30 Dual Kettlebell Overhead Hold

Recovery (Checkmark)

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
Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Barbell Prep (No Measure)

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

*Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70-75% performing Complex

Squat Snatch

Hang Squat Snatch

Squat Snatch

Snatch (Snatch Complex

Every 2:00 x 5 Sets
Squat Snatch
Hang Squat Snatch
Squat Snatch

1 Set @ 75%
2 Sets @ 80%
1 Set @ 85%
1 Set @ 85%+
)

Coaching Notes, Strategy, and Goals

% is Based on 1RM Squat Snatch

This complex must be unbroken. If you feel good, you may build over 85% on the final lift

Stimulus: Weightlifting Proficiency / Speed + Power Development

This is meant to be a focused weightlifting day, building confidence in the Snatch

RPE: 6/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bar Path and Tension in the Overhead Squat / Catch Positions

Consistent Footwork as the loads increase

Modifications:

Adjust to Hang Power Snatch + Overhead Lunge

Or 8 Dumbbell Snatch For Load on Each Set for Mobility Concerns

Last: Move to 3 Power Cleans @ 70%+ of 1RM

Back Squat (Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%
)

Coaching Notes, Strategy, and Goals

% is Based on 1RM Back Squat

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 7/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Modifications:

Box Squat for Knees

Split Squat for Lower Back Health

Accessory Work (No Measure)

3 Sets: For Quality

5/5 Single Leg Lateral Box Jump

15 Weighted Hip Extensions

:30-:45 Sorenson Hold

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
Body Heat + Mobility (6-8 min)

400m Run

1:00 Row or Bike

5/5 World’s Greatest Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

1:00 Row or Bike

Workout Prep (No Measure)

To be performed at the instruction of the coach.
General and Specific Prep (5-7min)

Practice Efficiency on Burpee Box Jump Overs by performing 2 sets of 3-4 reps working on staying low and close to the box and either stepping or jumping up to the bar.

–

Then perform one mini-primer

200m Run

9/7 Calorie Row

5 Burpee Box Jump Overs

9/7 Calorie Bike

Bad Luck and Trouble (Time)

“Bad Luck and Trouble”

3 Sets: For Time

400m Run

25/20 Calorie Row

15 Burpee Box Jump Overs

25/18 Calorie Echo

400m Run

Rest 3:00 b/t sets

Box: 24/20in

Coaching Notes, Strategy, and Goals

Goal: 9-11 minutes per set

Time Cap: 12 minutes per set

Overall Time Cap: 40 minutes

Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold

This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.

RPE: 8.5/10

Key focus areas:

Maintain sustainable pacing on the runs and machines

Keep burpee box jump overs smooth and controlled
Movement Breakdown & Strategy

400m Run

Maintain a steady pace at around 80-85% effort

Breathe in rhythm with your strides to keep heart rate under control

Use the run as active recovery without letting the pace drop too much

Transition tip: Slow to a jog for the last 10-15 meters to smoothly step onto the rower.

25/20 Cal Row

Moderate-to-high intensity, around 80% effort

Maintain a controlled stroke rate of 24-28 strokes per minute

Use strong leg drive on each pull and avoid rushing the return

Modify by reducing row to 18/14 Calories or adjusting to the Ski Erg.

Transition tip: move steady to the box with a quick transition and get right into it.

Strategy (No Measure)

15 Burpee Box Jump Overs (24”/20”)

Move at a steady pace rather than sprinting

Consider stepping up from the burpee to control fatigue

Land soft on the box and step or hop down efficiently

Modify burpee box jump overs by adjusting the height of the box or going to step-ups and/or reduce reps to 10

Transition tip: Shake out arms and step directly to the Echo Bike.

25/18 Cal Echo Bike

Push at a strong but sustainable effort, around 85% intensity

Engage both arms and legs to distribute fatigue

Look to start moderate on the bike, build to a strong pace, then dial back a bit before heading out into the run.

Transition tip: Just start out on the run and avoid taking that need to walk before getting into it.

Strategy (No Measure)

400m Run (Final)

Start controlled for the first 200 meters, then increase pace

Expect legs to feel heavy after the bike; focus on quick stride turnover

Push the last 50 meters if under the time cap

We can modify the run today by moving to 300m or alternatively going to 16 shuttle runs.

Accessory Work (No Measure)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:30/:30 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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Body Heat + Mobility (4-6 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

General Prep (4-6 min)

2 Sets: For Quality

10 Glute Bridge Banded Pull-Aparts

10 Tuck Ups

6/6 Single Arm Rotational Ring Rows

5 Tall Muscle Cleans + 3 Front Squats + 3 High Hang Squat Cleans

Workout Prep (No Measure)

To be performed at the instruction of the coach.
Specific Prep (10-12min)

Build to 65% on Bench Press

–

Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70%

–

Go Over Rope Climb skill work and go through modifications.

Without Fail (Weight)

“Without Fail”

EMOM 15:

Minute 1: 8 Bench Press

Minute 2: 4 Hang Squat Clean

Minute 3: 2 Rope Climb (MRx= 1 Rope Climb)

Bench Press @ 65%

Hang Squat Clean @ 70%+

Coaching Notes, Strategy, and Goals

This strength & skill-focused EMOM requires controlled lifting, efficient transitions, and smooth rope climbs to maximize recovery within the 3:00 window. Prioritizing consistency over speed will lead to the best results.

Stimulus:

Pressing endurance (Bench Press)

Leg stamina & barbell cycling (Hang Squat Cleans)

Grip & pulling efficiency (Rope Climbs)

RPE: 7-8/10

Rest Expectation:

Target: ~45-60 sec rest per round

Advanced: ~75+ sec rest

If struggling: Reduce weight or modify rope climbs

Pacing Strategy:

Keep each round ~2:00-2:15 to allow 45+ sec of rest.

Efficient transitions—minimize unnecessary walking.

Stay in control on the rope—avoid sloppy footwork.
Movement Breakdown & Tips

8 Bench Press @ 65%

Strategy: Unbroken, controlled descent, explosive press.

Tempo: 1-second lower, fast press-up.

Breathing: Inhale down, exhale up.

Transition Tip: Set up bar close to cleans for fast movement.

4 Hang Squat Cleans @ 70%+

Reps are to be done as an unbroken set

Modifications

Move to Hang Power Cleans + Front Squats to reduce complexity

Strategy (No Measure)

Efficiency Tips:

Fast elbows into the front rack position.

Strong leg drive to avoid taxing arms.

2 Rope Climbs

Strategy: Smooth, efficient foot clamps.

Efficiency Tips:

Jump high to start (minimizing pulls).

Use strong knee drive to save grip.

Modifications:

Legless (advanced) or strict for extra challenge.

1 rope climb instead of 2 if struggling with grip.

Pull to Stands or 6-8 Supine Grip Ring Rows

Bench Press (Here just for percentages.)

Clean (Here just for percentages.)

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 5 Sets

12 Dumbbell Bench Press

6 Dual Dumbbell Hang Squat Cleans

4 Strict Pull-Ups

Dumbbells: 2 x 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Bodybuilding Finisher

Part A)

3 Sets: For Quality

10/8 Push-Up Renegade Row

8 Strict Knees to Chest

—

Part B)

3 Sets

12-15 Dumbbell Bicep Curls

15-20 Banded Tricep Press Downs

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 Fo ld

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility & Activation (6-7 Minutes)

Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.

:30/:30 Lateral Banded Distraction

:30/:30 Samson Lunge

:30 Down Dog Calf Gas Pedals

:20/:20 C rossbody Lat Stretch

10 Banded Pull-Aparts + 10 Banded Pass Throughs

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prp (8-10 Minutes)

2 Rounds:

200m Run or 1:00 Cardio (Bike, Row, Ski)

10 Barbell Good Mornings

10 Box Step-Ups

5/5 Lateral Lunges

10 Scapular Pull-Ups

5/5 Single-Leg Glute Bridges

Warm-Up (No Measure)

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

2x 10 Wall Lean Sprint Drill

2x 10m High Knees & Butt Kicks

5 Barbell Deadlifts @ Light Weight

5 Deadlifts @ Workout Weight

5-7 Box Jumps @ Workout Height

3 Jumping Pull-Up + Negative

3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )

Slingshot Engaged (Time)

“Slingshot Engage”

3 Person Team Workout

5 Rounds For Time: As Waterfall

200m Run

15 Deadlifts

12 Box Jumps

9 Strict Pull-Ups

Barbell: MRx 155/105lb, 70/48kg, Rx 185/125lb, 84/57kg

Box Height: 24/20in

Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups.

Goals / Stimulus / Objectives

Time Domain: 16-22 min

Time Cap: 25 min

Primary Objective: Never get caught by one of your partners

Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.

Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.

RPE: 7-9/10, escalating throughout the workout.
Workout Flow & Strategy:

Pace the run – fast but sustainable; use it as controlled breathing time.

Unbroken or fast sets on deadlifts – break if needed in order to keep your legs underneath you with the mixed interference from the run and box jumps.

Quick and efficient box jumps – steady rhythm, step-down and maintain a controlled pace from the beginning to avoid burnout

Break pull-ups early if needed – aim for smooth reps to avoid excessive fatigue.

Maintain urgency on transitions – no wasted time between movements.

Travel/Hotel/Limited Equipment (No Measure)

200m Run

15 Dual Dumbbell Deadlifts

12 Box Jumps

7 Strict Pull-Ups

Accessory Work (No Measure)

12:00 EMOM

minute 1: 10-12 Inverted Rows

minute 2: 10-12 Glute Ham Raises

minute 3: :30 Barbell Hip Thrust Iso Hold

Recovery (Checkmark)

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child’s Pose