CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
6:00 minutes: In Teams of 3 Accumulate

Partner Rowing For Distance

–

Specific Workout Prep and Movements (6-8 minutes)

3 Rounds, (Progressing Movement Patterns

10 Kettlebell Deadlifts / Russian Kettlebell Swings/ American Kettlebell Swings

20 second Forearm Plank

10 Alternating Box Step-Ups / 8 Box Jumps / 6 Box Jump Overs

3-5 Box Pike Handstand Push-Ups

La Familia es Todo (Time)

“La Familia es Todo”

Teams of 3

For Time:

2000m Row

*1 Partner Holds Dual Kettlebell Front Rack

*1 Partner Resting

–

100 Synchro Russian Kettlebell Swings

–

100 Box Jump Overs

*1 Partner Holding Plank

*1 Partner Rest

–

100 Synchro Push-Ups

*Cumulative

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

Box Height: 24/20in

Goals / Stimulus / Objectives

Time Domain: 20-30 minutes

Time Cap: 30 minPrimary Objective: Complete the workout in 20-25 minutes , working together to maintain steady transitions and efficiency.

Secondary Objective: Manage fatigue and strategic rest to maximize team performance while maintaining synchro movement quality.

Stimulus: Full-body endurance and team coordinationGrip, shoulder, and core fatigue accumulation from kettlebells and gymnastics work

Strategic work-to-rest balance , ensuring teammates recover effectively

RPE (Rate of Perceived Exertion): 7-8.5/10

Effort should be strong but sustainable , with a final push in the last movement .
Workout Strategy:

Row + Kettlebell Hold:

Rotate partners every 250-500m on the rower to maintain power output.

The front rack hold is highly fatiguing on the core and shoulders —switch often to prevent blowout.

Synchro Kettlebell Swings:

Break into manageable sets (e.g., 15s or 10s) to avoid excessive grip fatigue.

Focus on timing the hip drive together rather than forcing fast reps.

Strategy (No Measure)

Box Jump Overs + Plank Hold:

Make sure someone is always working on Box Jumps, so transition into a plank hold quickly as the other partner starts on the box making sure the resting partner is ready to tackle box jumps as quickly as possible to minimize rest and transitions.

Synchro Push-Ups:

Break into manageable consistent sets that can be cycled through fast as all 3 partners can consistently roll through to complete the reps.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

1000m Run

–

75 American Kettlebell Swings

–

50 Jump Over Object

–

25 Strict Handstand Push-Ups

Kettlebell: 53/35lb, 24/16kg

Accessory Work (No Measure)

4 Sets: For Quality

8/8 Single Leg Romanian Deadlift (3131 Tempo)

:30 second Hollow Body

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

CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here

CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time)

For time:

21 jumping pull-ups

42 single-unders

21 thrusters (weight 1)

18 pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) click here

CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ (Time)

For time:

21 jumping pull-ups

42 double-unders

21 thrusters (weight 1)

18 pull-ups

36 double-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ click here

CrossFit Games Open 25.2 (22.3 Repeat) Scaled Masters 55+ (Time)

For time:

21 jumping pull-ups

42 single-unders

21 thrusters (weight 1)

18 jumping chest-to-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 35 lb (15kg), then 45 lb (20kg), then 55 lb (25kg)

M: 45 lb (20kg), then 65 lb (29kg), then 85 lb (38kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled Masters 55+ click here

CrossFit Games Open 25.2 (22.3 Repeat) Foundations (Ages 16-54) (Time)

For time:

21 bent-over rows

42 jumps

21 thrusters

18 jumping pull-ups

36 jumps

18 thrusters

15 jumping chest-to-bar pull-ups

30 jumps

15 thrusters

Time cap: 12 minutes*

F: 35 lb (15kg) barbell

M: 45 lb (20kg) barbell

The load is a suggested starting point. If you are completing all the workouts in the

Foundations division, you are free to decrease or increase the load as your skill level allows.

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Foundations (Ages 16-54) click here

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

2 Sets: For Quality

9/7 Calorie Bike

20/20 Line Hops (Forward and Back / Side to Side)

10 Hollow Rocks

20 Glute Bridges

10 Air Squats @ 3311 Tempo

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Movement Prep (8-10 minutes)

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

10 V-Ups

10 Wall Ball Squats

-Spend 3-4 minute Talking through GHD points of performance and specifics-

10 second Easy Bike + 10 second Hard Effort

:30 second Double Under Practice

6-8 GHD Sit-Ups

10 Wall Balls

Tread Lightly (No Measure)

“Tread Lightly”

30:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 50 Double Unders

minute 3: 15 GHD Sit-Ups (MRx= V-Ups)

minute 4: 20 Wall Balls

minute 5: Rest

Wall Ball: 20/14lb, 10/9ft

Goals / Stimulus / Objectives

Primary Objective: Maintain consistent movement each round , hitting prescribed reps within 40-50 seconds per minute to allow for transition time.

Secondary Objective: Focus on movement efficiency under fatigue, especially managing breathing and muscular endurance.

Stimulus : Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance .

The workout will escalate in difficulty over time , with accumulated fatigue affecting later rounds.

RPE (Rate of Perceived Exertion): 6-7/10

First 10 minutes: Feels manageable but requires focus on efficiency.

Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.

Final 10 minutes: Mental grit to stay smooth and avoid falling behind.
Workout Strategy:

Pacing Plan:

Echo Bike: Maintain a steady, aggressive pace , but don’t redline—finish in ~50 seconds.

Double Unders: Unbroken or 2 sets max —avoid excess breaks due to frustration.

GHD Sit-Ups: Controlled reps, not rushed —minimize unnecessary movement to reduce fatigue buildup.

Wall Balls: Aim for unbroken reps, or quick sets of 10-10 if necessary.

Transition Efficiency:

Move immediately to the next station without rushing.

Use the rest minute wisely —deep breaths, shake out the legs, and reset mentally.

Strategy (No Measure)

Breathing & Recovery:

Exhale on each push/pull of the bike to regulate breathing.

Find a steady breathing pattern in double unders to avoid tensing up.

Wall balls: Focus on controlled exhales at the top of each rep.

Potential Pitfalls:

Pushing too hard on the bike early and redlining too soon.

Getting tripped up on double unders —stay relaxed and keep wrists controlled.

Falling behind on wall balls —if you start missing reps, break early and keep moving.

Travel/Hotel/Limited Equipment (No Measure)

30:00 EMOM

minute 1: Cardio Choice

minute 2: 50 Double Unders

minute 3: 15-20 V-Ups

minute 4: 20 Light Dumbbell Thrusters

minute 5: Rest

Accessory Work (No Measure)

For Quality:

5 Sets

:20 Copenhagen Plank , Right

-rest :20-

:20 Copenhagen Plank , Left

-rest :20-

:40 Heel Elevated Squats , Light

-Rest :30 b/t sets-

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 and Mobility (5-7 minutes)

2:00 Cardio Choice

–

10 PVC Pipe Passthroughs

5/5 Around the Worlds

15/15 second Standing PVC Pipe Prayer Stretch

10 Alternating Down Dog Toe Touch

:30 second Alternating Active Scorpion Stretch

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up ( 10-12 minutes minutes)

-With an Empty Barbell-

3 Dip and Shrug

3 Dip Shrug + High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Hang Power Snatch

3 Snatch Balance

-Add Loads –

Slow Pull Power Snatch + Overhead Squat

Squat Snatch

Rest 30 seconds

Power Snatch + Overhead Squat

Squat Snatch

–

Then Build to 70% of 1RM Power Snatch

Power Snatch (Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch

Starting @ 70% and increasing Loads)

We are looking to start at 70% of our 1RM Power Snatch today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM.

End Times (Time)

“End Times”

For Time

10 Bar Facing Burpees

20 Power Snatch (MRx 75/55lb, Rx 95/65lb)

10 Bar Facing Burpees

Rest 2:00

10 Power Snatch (MRx 95/65lb, Rx 135/95lb)

20 Bar Facing Burpees

10 Power Snatch (MRx 95/65lb, Rx 135/95lb)

Score = Total Time

Goals / Stimulus / Objectives

Time Domain: 8:00-12:00

Time Cap: 15:00

Primary Objective: Complete the workout between 8:00-12:00, staying aggressive while managing fatigue efficiently.

Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.

Stimulus: Barbell Cycling, High heart rate throughout, requiring smart pacing

RPE (Rate of Perceived Exertion): 8.5-9/10

The first half should feel fast and controlled (~7-8 RPE).

The second half will demand grit and strategic effort (~9-10 RPE).
Workout Strategy

Pacing Plan:

First section (95/65 lb Snatches):

Looking to possibly go unbroken or work into quick sets of 10-10 or 8-7-5) if possible.

Fast transitions from burpees to the bar —avoid over-resting.

Second section (135/95 lb Snatches):

Expect singles from the start to manage fatigue.

Stay efficient on burpees , keeping a steady, controlled pace.

Transition Efficiency:

First burpees → barbell: Immediately grab the bar—don’t hesitate.

Between power snatches and burpees: Breathe while stepping forward after the last rep , then start burpees within 3 seconds .

Strategy (No Measure)

Breathing & Recovery:

Use the burpees as controlled breathing work —stay steady, don’t redline early.

Exhale at the top of the snatch to regulate oxygen intake.

Potential Pitfalls:

Overexerting on early burpees – Keep smooth, controlled pacing rather than sprinting too soon.

Failing to transition quickly after rest – The 2:00 break is a reset , but get back to work immediately when time is up.

Mismanaging snatch reps – Lighter bar? Push fast sets . Heavier bar? Settle into quick singles.

Travel/Hotel/Limited Equipment (No Measure)

For Time

10 Burpees Over Dumbbells

30 Alternating Dumbbell Snatch

10 Bar Facing Burpees

Rest 2:00

20 Alternating Dumbbell Snatch

20 Bar Facing Burpees

20 Alternating Dumbbell Snatch

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-4 Sets: For Quality

10-12 Reverse Nordic Curls

100ft (30m) Sled Push, Light to Moderate Load

:30 second Weighted Wall Sit

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
Warm-Up: (8-10 minutes)

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

Gymnastics Skill (No Measure)

Chest to Bar Skill Work and Progressions

Mr. White (4 Rounds for time)

“Mr. White”

Every 4:00 minutes x 4 Sets

20/16 Calorie Row

12 Chest to Bar

4 Wall Walks

Wall Walks to 10in off the Wall

Goals / Stimulus / Objectives

Goals:

Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

Secondary Objective: Maintain consistent output across all four rounds , avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

Upper body fatigue accumulation , requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

Effort should be aggressive but controlled , with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.
Workout Strategy

Pacing Plan:

Row: Push hard but don’t max out- For our average male athletes expect to push at around 1250 Cal/Hr + and for our female athletes look to hold 950 cal/hr +

Chest-to-Bar Pull-Ups: Unbroken if possible; if needed, break into quick 6-6 or 8-4 sets to avoid burnout.

Wall Walks: Maintain deliberate but fast reps, keeping the core engaged to prevent unnecessary fatigue.

Transition Efficiency:

Step off the rower and immediately go to the pull-up bar—don’t waste time adjusting chalk or pacing around.

After finishing the pull-ups, drop to the floor and begin the first wall walk immediately.

Strategy (No Measure)

Breathing & Recovery:

Breathe through the pull-ups and focus on steady exhales during the wall walks to prevent redlining.

Take deep breaths between movements but don’t let rest times extend unnecessarily.

Potential Pitfalls:

Over-pacing the row – Pushing too hard may lead to poor performance in gymnastics; find the balance.

Burning out on chest-to-bar pull-ups – Unbroken is ideal, but controlled small sets are better than hitting failure.

Fatiguing on wall walks – Focus on smooth, efficient reps rather than rushing and getting no-reps.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 minutes x 4 Sets

1:00 Run for Distance

10 Strict Pull-Ups

4 Wall Walks

Wall Walks to 10in off the Wall

Accessory Work (No Measure)

4 Sets: For Quality

15-20 Tall Kneeling Straight Arm Banded Lat Pull Down

15-20 Banded Face Pulls

10-12 Seated Banded Rows

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
General Movement Prep (8 minutes)

8:00 EMOM

Minute 1: Row @ Easy Pace

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *Barbell Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in

Barbell Complex: 8 Romanian Deadlifts + 6 Tall Muscle Cleans + 4 Hang Power Cleans

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Movement Prep (Add Loads to the Barbell) (6-8 minutes)

Perform 5-7 Reps, Cueing athletes through positions and working on correct set-up in the Deadlift, then watch for consistent bar path and movement to the finish position where we are looking for extension of the knees, hip, and shoulders

–

Add Loads to the Barbell building towards 70-75% over the course of 3-4 sets of 2-3 reps at a time

Deadlift (Deadlifts
Every 3:00 minutes x 5 Sets
5 Reps @ 70-75% of 1RM)

We are looking for some strong sets of 5 reps to be done every 3:00 minutes here at 70-75% of your 1RM Deadlift. The goal here is more strength maintenance and form work for the posterior chain. Avoid the pitfall of going big here as that will stress the system out going into the Week.

Skinny Pete (Time)

“Skinny Pete”

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: MRx 135/95lb, Rx 185/125lb

Box Height: 30/24in

*Box Jumps can be a step-down or jump down

Overview / Goals / Stimulus / Objectives

Goal Time Domain: 4-7 minutes

Time Cap: 8 minutes

Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.

Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.

Stimulus: Explosive strength & power workout

Fast, moderate-duration effort with heavy barbell cycling

RPE (Rate of Perceived Exertion): 8-9/10

Expect to feel breathless but not completely maxed out until the last round.
Workout Strategy and Breakdown

Pacing Plan:

Power Cleans: Singles or quick touch-and-go for early rounds . Avoid excessive rest between reps.

Box Jumps: Jump Down or Step Down Quickly to maintain a rhythm.

Transition Efficiency:

Move immediately to the barbell after box jumps.

Control breathing between movements.

Breathing & Recovery:

Deep breaths before starting cleans to stay composed.

Breathe at the top of each box jump to stay controlled.

Potential Pitfalls:

Over-fatiguing early: Don’t blow out grip and legs in the first rounds.

Slow transitions: Minimize unnecessary pauses between movements.

Rushing box jumps: Ensure clean landings to prevent no-reps.

Travel/Hotel/Limited Equipment (No Measure)

For Time

10-8-6-4-2

Dual Dumbbell Power Cleans

Box Jumps

Dumbbells: 70/50lb, 32/22.5kg

Box or Bench Jump

Accessory Work (No Measure)

10:00 – 12:00 EMOM

Minute 1 – :30 of Prone Banded Hamstring Curl

Minute 2 – :30 of Bearhug Banded Side Steps

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