CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2 Sets

1 Min Machine of Choice

:15 second Hollow Hold

10 Hollow Rocks

5/5 Single Arm Dumbbell Deadlifts, Warm-Up Loads (Focus on Dynamic Start Position)

6 Alternating Dumbbell Hang Snatch, Warm-Up Loads (Dialing in Form and Practice Alternating Hands)

–

Get to working loads on the Dumbbell Snatch.

–

Warm-Up Round

.55/.5K Bike

10 Abmat Sit-Ups

4 Alternating Dumbbell Snatch @ Working Loads

Keep Away (AMRAP – Reps)

Team Waterfall Workout

“Keep Away”

Waterfall Teams of 3

5 Rounds for Time

1.1/1K Bike

30 Abmat Sit-Ups

20 Alternating Dumbbell Snatch

Dumbbell Load: MRx 30/20, Rx 50/35

Goals / Stimulus / Objectives

Time Domain:

18:00-25:00 / Per Partner

25:00-32:00 Total Running Time

Cap : 35:00

Stimulus : Muscular Stamina and Midline Endurance

RPE : 7/10

Primary Objective : Each athlete to complete each round in 4:15 or less

Secondary Objective : Consistent paces on the bike and maintain sets of 10+ on the Dumbbell Snatch

Notes and Flow for the Workout:

Partner 1 will start on the bike and then when partner 1 completes the bike, partner 2 will start on the bike and partner 1 will start on the Abmat Sit-Ups, and then finally Partner 3 moves out to the bike when Partner 2 completes the bike, this will continue with each athlete moving onto the next station once they complete their previous, but only if the partner in front of them is out of the way. Once all partners have finished their 5th round of the Bike + Abmat Sit-Ups + Dumbbell Snatch, the workout is completed

Travel/Hotel/Limited Equipment (No Measure)

As prescribed, Performed as an Individual

Accessory Work (No Measure)

5 Sets: For Quality

8/8 Banded Paloff w/ Rotation

3/3 Single Leg Box Jumps

Use a height for the single leg box jumps that is somewhat challenging, but mostly allows you to focus on confidence and explosiveness here

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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
2 Sets: For Quality

1:00 Easy

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Air Squats

5 Inchworm Push-Ups

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
2 Rounds: (Empty Barbel)

9/7 Calorie Row, Building Intensity

5 Front Squats

5 Push Press

5 Thrusters

Bulletproof (AMRAP – Rounds and Reps)

“Bulletproof”

For Reps:

16:00 AMRAP

24/19 Calorie Row

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

Men MRx – 65- 75-95-115-135-155

Men Rx – 75-95-115-135-155-185

Women MRx – 45-55-65-75-95-105

Women Rx – 55-65-75-95-105-125

After the 6th bar the weights remain if you get there!

Score: Rounds & Reps

Goals / Stimulus / Objectives

Goal: Complete 4+ Rounds

RPE : 8/10

Primary Objective: Game Plan and Pace to get to and or through the heavier bars

Secondary Objective : Steady Row Pacing

Coaches Notes and Strategy:

This is another one of those great qualifier format workouts where performing the prescribed version is highly encouraged, hence the different goals for each level today.

This workout is about trusting your fitness early and ‘controlled aggression’ so we earn as much time as we can to grind through the heavier bars here today. We’ll be looking at unbroken thrusters for a few rounds before starting to manage lockout fatigue. For level 2 and 1 athletes, this will be a much more measured approach and we should really be thinking about the loads that we are tackling once we get into the 4th and 5th rounds. Remember once we finish round 4 we have already completed 60 reps on Thrusters, so leg stamina will definitely be a factor.

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

16:00 AMRAP

1:00 Cardio of Choice

15 Dumbbell Thrusters 50/35lb, 22.5/15kg

Bodybuilding Finisher (No Measure)

5 Rounds

:30 Ring Curls

:30 Ring Skullcrusher

Rest as needed b/t exercises and sets

*Can substitute DB versions of the movements

()

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 Warm-Up (8-10 minutes)

2 Sets: For Quality

1:00 Easy Row or Ski (Hinge Pattern Bias)

5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers

:20 second Behind the Neck Elbow Punch Throughs

10 Barbell Romanian Deadlifts

10 Squat Jumps

Directly into..

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Specific Warm-Up (8-10 minutes)

2 Sets (Empty Barbell):

3 Segmented Clean Deadlifts

3 Hang High Pulls

3 Hang Muscle Cleans

3 Low Hang Power Cleans

Build to Working Weight (% of 1RM):

Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.

Emphasize tight core, explosive extension, and smooth transitions in TnG reps.

Power Clean (Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans (each set is 3 cleans. 30 second rest. 3 cleans)
*Rest 30 seconds b/t Triples

% is Based on 1RM Power Clean

Extra Instructions:

Note that this designates sets of 6 reps done in touch and go Triple)

Under Your Scars (Time)

“Under Your Scars”

For Time:

4 Sets:

9 Bar Facing Burpees

6 Deadlifts

6 Bar Facing Burpees

6 Deadlifts

-rest 1:00 b/t sets-

Barbell: MRx 155/105, Rx 225/155

Goals / Stimulus / Objectives

Score = Total Time

Goal: 11:00-15:00 minutes

Time Cap: 15:00

Primary Objective : Complete each set in under 2:00 minutes

Secondary Objective: Consistent sets with last set being your best set

Travel/Hotel/Limited Equipment (No Measure)

For Time:

4 Sets:

9 Burpees over Dumbbells

6 Dual Dumbbell Deadlifts

6 Burpees over Dumbbells

6 Dual Dumbbell Deadlifts

-rest 1:00 b/t sets-

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

12:00 EMOM

Minute 1 – :45 Dead Hang

Minute 2 – 5/5 Single Leg Landmine Deadlift

()

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 Warm-Up: (5-7 minutes)

2 Sets: For Quality

1:00 Cardio Choice

5 Inchworm to Extended Plank Hold (5sec)

10 Tempo Air Squats 2020

8 Push-Ups

:30 second Jump Rope Practice

Warm-Up (No Measure)

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

2 Sets

6-8 Dumbbell Bench, Building to working weight

10 Air Squats, Focusing on quality mechanics and speed out of the hole

100m Run, Building to pace on second run

2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position

10-15 Double Unders or Single Unders

Awake (2 Rounds for time)

“Awake”

Each For Time

5 Rounds

10 Dumbbell Bench Press

20 Air Squats

12/9 Calorie Bike

Rest 5:00 minutes

5 Rounds

12/9 Calorie Bike

3 Wall Walks

50 Double Unders

Dumbbells: MRx 35/25, Rx 50/35

Wall Walks to 10’’ Line from the Wall

Score = Sum Total Time

Record Each Time Interval / Piece

Goals / Stimulus / Objectives

Time Domain : 10:00-13:00 / Set

Total Running Time: 25:00-31:00

Time Cap 15:00 / Set

Time Cap : 35:00

Stimulus: Aerobic Stamina and Muscular Endurance

RPE: 7-7.5/10
Strategy:

For the first segment , keep the Dumbbell Bench Press unbroken or split into two quick sets if needed to avoid burnout in later rounds. Move at a steady, controlled pace on the Air Squats to prepare for the bike, which should be moderate but consistent across all rounds. Avoid sprinting the bike in earlier rounds to preserve energy.

In the second segment , pace the bike similarly to the first piece. For Wall Walks, focus on efficient transitions and maintaining proper shoulder positioning and straight arms to avoid excessive fatigue. Look to go unbroken on Double-Unders or break into manageable sets with minimal rest between attempts, prioritizing rhythm and breathing.

Goals:

Consistency: Maintain steady pacing throughout both segments, avoiding significant drop-offs in time.

Efficiency: Minimize rest between transitions to optimize total time.

Form and Recovery: Focus on proper form in the Dumbbell Bench Press and Wall Walks to prevent fatigue buildup and maximize recovery between movements.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

4-5 Sets: For Quality

5-7 Piked HSPU or 6-8 Tall Kneeling Dual Dumbbell Press

14 Seated Banded Rows

()

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 Warm-Up: (4-6 minutes)

2 Sets: For Quality

10 Bend and Bows

:15/:15 second Standing Overhead Tricep Stretch

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bulgarian Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up (4-6 minutes)

2 Sets:

3 Hang Muscle Snatch

3 Hang Muscle Clean and Press

3 Hang Power Snatch

3 Hang Power Clean and Push Jerk

4-6 Bar Kip Swings

6 Box Jumps

I Stand Alone (AMRAP – Rounds and Reps)

“I Stand Alone”

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Chest to Bar

9 Box Jumps (Step Down)

Box: 24/20

Barbell: MRx 75/55, Rx 115/75

*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.

Score: Rounds & Reps

Goals / Stimulus / Objectives

Goal : 7-11 Rounds

Stimulus: High Intensity Triplet / Transitions and Interference

RPE : 9/10

Primary Objective: Build Intensity Throughout

Secondary Objective : Learn how to use the Box Jumps As ‘Recovery’

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

15:00 AMRAP

6 Dual Dumbbell Ground to Overhead

9 Pull-Ups

9 Bench Jumps

Box: 24in/20in

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality: (As part of class)

5 Rounds

:30-:45 second Weighted Wall Sit

Rest 30 seconds

12 Seated Good Mornings

Rest 45-60 seconds

()

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 Warm-Up: (4-6 minutes)

2 Sets: For Quality

10 Bend and Bows

:15/:15 second Standing Overhead Tricep Stretch

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Bulgarian Ring Rows

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up (4-6 minutes)

2 Sets:

3 Hang Muscle Snatch

3 Hang Muscle Clean and Press

3 Hang Power Snatch

3 Hang Power Clean and Push Jerk

4-6 Bar Kip Swings

6 Box Jumps

I Stand Alone (AMRAP – Rounds and Reps)

“I Stand Alone”

For Reps:

15:00 AMRAP

6 Ground to Overhead

9 Chest to Bar

9 Box Jumps (Step Down)

Box: 24/20

Barbell: MRx 75/55, Rx 115/75

*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.

Score: Rounds & Reps

Goals / Stimulus / Objectives

Goal : 7-11 Rounds

Stimulus: High Intensity Triplet / Transitions and Interference

RPE : 9/10

Primary Objective: Build Intensity Throughout

Secondary Objective : Learn how to use the Box Jumps As ‘Recovery’

Travel/Hotel/Limited Equipment (No Measure)

For Reps:

15:00 AMRAP

6 Dual Dumbbell Ground to Overhead

9 Pull-Ups

9 Bench Jumps

Box: 24in/20in

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality: (As part of class)

5 Rounds

:30-:45 second Weighted Wall Sit

Rest 30 seconds

12 Seated Good Mornings

Rest 45-60 seconds

()

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