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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep and Body Heat: (5-7 minutes)

2:00 Cardio Choice

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Workout Primer (2-3 minutes)

2 Sets

4 Sumo Deadlift High Pull

4 Thrusters

4 Pull-Ups

Rest 1:00 b/t sets

Soulmates (AMRAP – Rounds and Reps)

“Soulmates”

18:00 AMRAP

Alternating Full Rounds with a Partner

9 Sumo Deadlift High Pull

9 Thrusters

9 Pull-Ups

Load: MRx 65/45lb, Rx 95/65lb

Score = Total Rounds + Reps

Flow: Athlete number 1 will get into the AMRAP by starting off with 9 Sumo Deadlift High Pulls, Followed by 9 Thrusters and then finishing off the round with 9 Pull-Ups before partner 2 will tackle the round of 9 Sumo Deadlift High Pulls, 9 Thrusters, and 9 Pull-Ups. Partners will alternate for the entire 18:00 AMRAP, accumulating as many rounds and reps as possible.

Goals / Stimulus / Objectives

Goal : 14-18 Rounds Total (7-9 Rounds / Partner)

This is ideally keeping each round to around 1 minute on / 1 minute off.

Primary Objective: Complete the barbell movements unbroken.

Secondary Objective: Complete each round as close to 1:00 as possible.

Strategy and Coaches Notes:

This partner workout is designed to be a high-intensity sprint effort with built-in rest during the partner’s work period. Athletes should push hard through their rounds knowing they will have rest while their partner works. Encourage unbroken reps or strategic 1-2 quick breaks per movement to maintain speed and efficiency. Sumo deadlift high pulls should be explosive and controlled, thrusters should be completed with efficient breathing and drive from the legs, and pull-ups should be done in manageable sets to avoid grip fatigue. Advanced athletes should aim for unbroken rounds, while intermediates and beginners can break reps strategically or scale pull-ups as needed. Keep smooth transitions between partners and emphasize maintaining a steady, aggressive pace throughout the workout.

Travel/Hotel/Limited Equipment (No Measure)

18:00 AMRAP

Alternating Full Rounds with a Partner

9 Dual Dumbbell Sumo Deadlift High Pull

9 Dual Dumbbell Thrusters

9 Pull-Ups

Load: 35/25lb, 15/12kg

Accessory Work (No Measure)

3 Rounds

-Max Supine Grip Chin-Over Bar Hold

10-12 Barbell Bent Over Rows

10-12 Dumbbell Hammer Curls

Rest 1:30 b/t sets

1sec = 1 Rep

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 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 35-lb (15-kg) dumbbell

M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here

CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 20-lb (10-kg) dumbbell

M: 35-lb (15-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ click here

CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+ (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 10-lb (5-kg) dumbbell

M: 20-lb (20-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+ 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)

2-3 Sets: For Quality

200m Run

1:00 Row, Increasing Intensity each set

10m Knee Hug Lunge and Twist

10m Walking Inchworm to Hollow Body Hold

10 Alternating Cossack Squats

:20 second Wall Supported Handstand Hold (Add weight shits if possible)

Time Capsule (5 Rounds for time)

“Time Capsule”

Every 6:00 x 5 Sets

450m Ski

300m Row

20 Air Squats

10m Handstand Walk (MRx=Bear Crawl)

Goals / Stimulus / Objectives

Goal: Sub 5:00 minutes / set

Stimulus: Aerobic Threshold / Gymnastics Skill Practice

RPE: 7/10

Primary Objective: Complete each working set in under 5:00 minutes

Secondary Objective : Consistency across all 5 sets

Coaching Notes and Workout Strategy:

We are ideally tackling the run at a strong controlled pace around 5k race pace before hopping on the row. Look to start the row quickly and get the flywheel moving. The row should be paced conservatively with the idea of allowing the drive to happen naturally before hopping off and completing 20 fast air squats before getting upside down and tackling our 10m Handstand Walk or modification thereof.

The goal is consistency and rhythm to this workout while maintaining an intensity of about a 7 RPE.

Travel/Hotel/Limited Equipment (No Measure)

Every 6:00 x 5 Sets

600m Run

30 Air Squats

15m Handstand Walk

Accessory Work (No Measure)

4 Sets: For Quality

5/5 Single Leg Lateral Box Jumps

:30/:30 Side Plank

1:00 Sorenson 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
General Warm-Up: (4-6 minutes)

2:00 Cardio Choice

:20/:20 second Banded Front Rack Stretch

:30/:30 second Active Scorpion Stretch

20 Down Dog Toe Touches

40-60 seconds Alternating Active Pigeon Stretch

Specific Warm-Up ( 6-8 minutes)

2 Sets: For Quality

15 Double Unders or 30 Single Unders

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

4 Push Press

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Specific Primer (3-5 minutes)

2-3 Sets, Building Loads to starting weights

1 Clean Lift Off

1 Slow Pull Power Clean

3 TnG Power Cleans

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean

Building to a Heavy for the Day)

Extra Instructions / Coaches Notes

We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.

Hunting Trip (Time)

“Hunting Trip”

3 Rounds For Time

60 Double Unders

15 Deadlifts

12 Hang Power Cleans

9 Shoulder to Overhead

Barbell Load: MRx 95/65lb, Rx 135/95lb

Goals / Stimulus / Objectives

Goal Time Domain: 6-9 minutes

Time Cap: 10 minutes

Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.

Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.

Stimulus: Barbell Cycling Efficiency

RPE: 9/10

Workout Strategy and Coaches Notes:

Strategy & Approach: This workout is all about efficient barbell cycling and smart pacing. Athletes should aim to keep transitions quick while managing grip and shoulder fatigue. Double unders should be performed unbroken or in two sets to avoid excessive rest. The deadlifts should be cycled smoothly in 1-2 sets, with focus on bracing and avoiding excessive lower back fatigue. Hang power cleans should be performed efficiently, ideally in sets of 4-6 reps , avoiding early burnout. Shoulder to overhead should be done in 1-2 sets , using push jerks for efficiency and reducing shoulder fatigue. Athletes should control their breathing and manage rest strategically between movements to maintain a consistent pace throughout all three rounds. Coaches should ensure athletes choose appropriate scaling options and reinforce proper barbell cycling techniques to maximize performance and minimize fatigue.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds For Time

60 Double Unders

15 Dumbbell Deadlifts

12 Dumbbell Hang Power Cleans

9 Dumbbell Shoulder to Overhead

Dumbbell Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

5 Sets: For Quality

45 Seconds – Barbell Hip Thrusts, Moderate

-:15 rest-

45 Seconds – Foam Roller Hamstring Curls

-:45 rest-

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
General Warm-Up: (8-10 minutes)

2-3 Sets, For Quality

1:00 Cardio Choice

5/5 World’s Greatest Stretch

6 /6 Half Kneeling KB Windmi ll

6/6 Single Arm Ring Row s

10 Ring V-Out s

Warm-Up (No Measure)

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

2 Sets: For Quality

6 False Grip Ring Row

6 Bar Kip Swings

10 second Tuck L-Hang

4 Burpees + 4 Box Jump Overs

8/6 Calorie Bike

–

Ring Muscle-Up Skills and Progressions (10-15 minutes)

Gymnastics Skill (No Measure)

Ring Muscle-Ups

8:00 EMOM

3-5 Ring Muscle-Ups

Extra Instructions / Coaches Notes

Level 3: as prescribed

Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips

Level 1: 5-7 Ring Rows + 5-7 Push-Ups

Live Ammo (Calories)

“Live Ammo”

12:00 EMOM

minute 1: 10 Burpee Box Jump Overs

minute 2: 15 Toe to Bar

minute 3: Max Calorie Bike

minute 4: Rest

Box: 24/20in

Score = Total Sum Calories

Goals / Stimulus / Objectives

Goal: Complete 18/13+ Cals

RPE: 9/10

Stimulus: Quad and Midline Stamina

Primary Objective: Finish with a strong Bike Sprint on each round

Secondary Objective : Complete each set of Burpee Box Jump Overs in under 45 seconds.

Workout Strategy and Coaches Notes:

We should be looking to tackle the Burpee Box Jump Overs at a strong pace, looking for efficiency and how well we can maintain our pace on each set. For the Toe to Bar we want to see big sets here with the ideal of completing each set of 15 reps unbroken or close to unbroken. The Bike should be hit at around 90% intensity with the idea of emptying the tank on the final set.

Travel/Hotel/Limited Equipment (No Measure)

12:00 EMOM

minute 1: 12 Line Facing Burpees

minute 2: 15 Toe to Bar

minute 3: Max Effort Cardio Machine

minute 4: Rest

Accessory Work (No Measure)

Part A)

10:00 EMOM

Minute 1 – 8 Narrow Grip Bench Press, Moderate

Minute 2 – 16 Dual KB Gorilla Rows

Part B)

5:00 Tabata (:20 Work/:10 Rest)

Station 1 – Banded Bicep Curls

Station 2 – Banded Tricep Extensions

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