CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep (3-5 minutes)

200m Run

:15 Active Hang + :15 Passive Hang

:20 Hollow Hold

10 Alternating Cossack Squats

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Hollow Rocks

10 Alternating Reverse Lunges

Specific Prep (4-6 minutes)

Take through Pull-Up Modifications and Adjustment for the day

200m Run

6 Bar Kip Swings + 6 Kipping Pull-Ups or Jumping Pull-Ups

8 Sit-Ups

10 Air Squats

What, Like It’s Hard? (Time)

“What, Like It’s Hard?”

3 Sets For Time:

400m Run

20 Pull-Ups

30 Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets

Reduced Rep/MRx Version

3 Sets For Time:

400m Run

10 Pull-Ups

20 Sit-Ups

30 Air Squats

400m Run

Rest 3:00 b/t sets

Coaching Notes, Strategy, and Goals

Goal Time Domain: 7-11 minutes / set

Time Cap: 12 minutes / set

Total Running Time Cap: 42 minutes

Primary Objective: Complete each set in under 9 minutes

Secondary Objective: Maintain consistent pacing across with the focus on a strong run pace to start, right into the pull-ups.

Stimulus: Murph Prep Style Workout

RPE: 8.5/10

Strategy and Movement Breakdown

The “What, Like It’s Hard?” workout is a challenging circuit that combines running, pull-ups, sit-ups, and air squats. With three sets to complete and a rest period in between, the emphasis is on maintaining intensity while managing fatigue. Start strong with the 400m run to set the tone for each set. Focus on efficient movement patterns during the pull-ups, sit-ups, and air squats to maximize your time. The key to success in this workout is pacing yourself during the run and maintaining good form throughout the bodyweight exercises.
400m Run

Aim for a steady pace that you can maintain without exhausting yourself for the upcoming exercises.

Focus on breathing and a consistent stride to keep your heart rate manageable.

We can sub a Bike Erg for 850/800m as the primary modification for the day or a 500/450m Row.

20 Pull-Ups

Engage your shoulders through an active lat position and pull your chin above the bar.

Aim for smooth, controlled movements with a tight hollow to arch position for the kipping pull-up.

Scaling: If needed, use a resistance band for assistance or perform jumping pull-ups.

Strategy (No Measure)

30 Sit-Ups

Keep your feet on the ground, and use your core to lift your torso toward your knees.

Maintain a controlled pace, focusing on full range of motion.

Scaling: We should look to reduce the reps or hold a dead-bug position as an alternative.

40 Air Squats

Stand roughly with your feet shoulder-width apart; squat down to past parallel, while keeping your chest up.

Ensure your knees track over your toes and push through your heels to stand back up.

Scaling: If necessary, reduce the number of squats or squat to a medball to ensure proper depth and not bottoming out.

400m Run (second round)

Aim to maintain or slightly improve your pace from the first run. Use the rest period to recover and prepare for this final push.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

3 Sets: For Quality

:10-:15 Supine Grip Chin Over Bar Hold

15-20 Banded Bicep Curls

:30 Weighted Wall Sit

Recovery (Checkmark)

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep: (6-8 min)

2 Sets: For Quality

:30 Jump Rope

10 Alternating Box Step-Ups

8-10 Elevated Push-Ups @ 21×1 Tempo

6/6 Kettlebell Windmills

20 Bear Plank Shoulder Taps

Primer (Checkmark)

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

5 Burpees

5 Box Jump Overs

20-30 Double Unders or 40-50 Single Unders

5 Push-Ups or Modification

3 Burpee Box Jump Overs

20-30 Double Unders or 40-50 Single Unders

Bench Press (Take 15:00 to establish a 1RM Bench Press)

I’m Not Even Mad (Time)

“I’m Not Even Mad!”

For Time

2-4-6-8-10

Burpee Box Jump Overs

50 Double Unders

10/8 Push-Ups

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes

Primary Objective: Complete the total workout in under 10 minutes

Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00

Stimulus: Upper Body Density / Interference

RPE: 7/10

Strategy and Movement Breakdown:

“I’m Not Even Mad!” is a high-intensity workout, time-based challenge that combines burpee box jump overs, double unders, and push-ups in an escalating ladder style structure of Burpee Box Jump overs while keeping consistent reps on the Double Unders and Push-Ups. The key to success in this workout is to maintain a steady pace while managing fatigue, especially as the repetitions increase. Start strong with the burpee box jump overs, ensuring you maintain good form to keep efficiency. Transition quickly between movements, particularly to the double unders and push-ups, to keep your heart rate elevated. Focus on efficient breathing throughout to help sustain your performance.
Burpee Box Jump Overs (2-4-6-8-10)

Begin in a standing position, drop into a burpee, and jump onto the box.

Ensure that you jump and land with two feet on the box and step-down off of the box into the next repetition.

Scaling: If necessary, perform step-ups instead of box jump overs or reduce the height of the box.

Double Unders (50 reps)

Focus on quick wrist rotation and maintaining a steady rhythm.

If you struggle with double unders, scale to single unders or perform a set number of double unders (e.g., 25).

Ensure you have enough space and a good rope for optimal performance.

Push-Ups (10/8 reps)

Keep your body in a straight line from head to heels; engage your core. We are a moving plank!

Lower your chest to the ground, maintaining elbow positioning close to your body.

Scaling: If needed, perform elevated push-ups as the primary modification for the day.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed. Can sub Burpee Bench Jump Overs for Box Jump Overs

Accessory Work (No Measure)

3 Sets: For Quality

:10-:15 Ring Support Hold

15-20 Banded Tricep Extensions

100ft (30m) Sled Push

Recovery (Checkmark)

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
Body Heat + Mobility (4-6 min)

2:00 Row

:20/:20 PVC Pipe Front Rack Stretch

:30 Extended Plank Reverse Bridge

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (5-7 minutes)

2 Sets: For Quality

9/7 Calorie Row

5 Romanian Deadlifts

5 Tall Muscle Clean

:20 Behind The Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Front Squats

Barbell Prep (No Measure)

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

1 Round with Empty Barbell

3 Position Muscle Clean

3 Position Hang Power Clean

2 Position Hang Squat Clean

– Add Loads –

Slow Pull Power Clean

Power Clean

Hang Squat Clean

– Add More Weight –

3-4 Sets Building towards 70%

Power Clean + Hang Squat Clean

Clean (Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean

Complete @ 70-80% of 1RM Clean)

Coaching Notes, Strategy, and Goals

The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.

Stimulus: Power and Speed Strength

RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.

Key focus areas:

Keeping the bar close and maintaining a quality front rack position in the catch.

Smooth off the floor and speed through the hips

Modifications:

Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.

If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.

Bend and Snap (Weight)

“Bend and Snap”

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: MRx 95/65lb, 43/30kg, Rx 135/95lb, 61/43kg

Coaching Notes, Strategy, and Goals

Goal: Complete each set in under 2:00 minutes

Cap: 2:30 / set

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

Secondary Objective : Complete the barbell as 11 Deadlifts into an unbroken complex of 1 deadlift + 9 Hang Power Cleans + 6 Front Squats

Stimulus : Barbell Cycling / Lactate Endurance

RPE : 8/10

Strategy and Movement Breakdown:

For “Bend and Snap”, the key is to maintain a well-paced approach while focusing on form and transitions. Throughout the four sets, aim to keep your heart rate steady, allowing you to perform at a high level without burning out too quickly. Start strong on the calorie row, but save enough energy for the subsequent movements. Each transition should be smooth and deliberate, minimizing downtime. The goal is to find a rhythm that allows you to move through the barbell complex with consistency. As you progress through the sets, pay attention to your breathing and stay mentally focused to ensure you can sustain intensity throughout.
15/12 Calorie Row

Row at a fast but sustainable pace, targeting 85–90% effort.

Men: Aim for a pace of around 1150-1450 Cal/Hr; Women: 900-1050 Cal/Hr

Focus on strong, efficient strokes with a quick recovery to keep heart rate manageable.

12 Deadlifts

Engage your core, keep a straight back, and hinge at the hips.

Drive through your heels, keeping the bar close to your body.

Scaling: Reduce weight to ensure form is prioritized or possibly raise the ground to lift off blocks.

Strategy (No Measure)

9 Hang Power Cleans

Start from mid-thigh, explode upwards, and catch the bar in a front rack position.

Focus on a fluid motion, using legs and hips to drive the lift.

Scaling: Use lighter weights if necessary or move to Dumbbell Hang Power Cleans.

6 Front Squats

Keep the barbell in a good front rack position with the elbows in front of the barbell and the barbell high up on the collar bone.

Squat to parallel while maintaining a strong core and chest up.

Scaling: Reduce weight or perform air squats for proper technique.

Travel/Hotel/Limited Equipment (No Measure)

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Front Squats

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

Accessory Work (No Measure)

3 Sets: For Quality

8-10 Glute Ham Raises

:15-:20 GHD Supine Hold

100ft (30m) Reverse Sled Drag

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, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General Prep (6-8min)

2 Sets:

6 Inchworm Push-Ups

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Russian Kettlebell Swings

6 American Kettlebell Swings

Kettlebell @ Warm-Up Loading

Virtues In Motion (AMRAP – Reps)

“Virtues in Motion”

20:00 AMRAP, With a Partner

12 Rounds (Total)

5 Strict Handstand Push-Ups

7/5 Strict Pull-Ups

9 American Kettlebell Swings

—

Max Calorie Row in the Remaining Time

Kettlebell: MRx 53/35lb, 24/16kg, Rx 70/53lb, 32/24kg

Complete the 12 rounds with a partner, alternating full rounds.

Coaching Notes, Strategy, and Goals

“Virtues in Motion” is a partner-based stamina and strength workout that combines gymnastics control, kettlebell stamina, and rowing for max calories. Partners alternate full rounds, creating a cycle of intense work followed by short recovery. Success depends on fast, consistent rounds and aggressive calorie accumulation once the 12 rounds are complete.

Goal: Complete 50/40+ calories on the rower after finishing the 12 rounds

Primary Objective: Complete each round between 1:10–1:30

Secondary Objective: Maintain 18/14+ calories per minute during the row

Stimulus: Strict gymnastics endurance, grip and shoulder stamina, aerobic power

RPE: 8/10

Focus: Efficient strict gymnastics sets, quick kettlebell cycling, strong pacing on the row

Key focus areas:

Stay tight and efficient on strict HSPUs and pull-ups to avoid burnout

Move quickly through the kettlebell swings without redlining

Transition onto the rower immediately after finishing the 12 rounds
Movement Breakdown & Strategy

5 Strict Handstand Push-Ups

Stay tight through the midline and control the descent to save the shoulders.

Advanced athletes: Complete 5 unbroken.

Intermediate athletes: Break into quick 3-2 if necessary.

Scaling options: Strict box pike push-ups or dumbbell strict presses to maintain the strength stimulus.

7/5 Strict Pull-Ups

Smooth, strict pulling with an emphasis on quality.

Advanced athletes: Aim for unbroken sets throughout.

Intermediate athletes: Break into 4-3 if needed.

Scaling options: Banded strict pull-ups or Jumping Pull-Ups

Strategy (No Measure)

9 American Kettlebell Swings (70/53 lb, 32/24 kg)

This should be a fast, unbroken set each round.

Use strong hip extension, not arm pulling, to drive the kettlebell overhead.

Maintain tight core engagement at the top of the swing to protect the lower back.

Max Calorie Row (Remaining Time)

After the 12 rounds are complete, get on the rower and push to accumulate as many calories as possible.

Target pace:

Men: 1,200–1,400+ cal/hr

Women: 900–1,200+ cal/hr

Focus on strong leg drive, fast but controlled pulls, and steady breathing.

Push hard, especially in the final 2 minutes—this is where the majority of calories are gained.

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

6 Rounds

5 Strict Handstand Push-Ups

7/5 Strict Pull-Ups

9 American Kettlebell Swings or Dual Dumbbell Hang Snatch

—

Max Distance Treadmill Run

Dumbbells or Kettlebell Choice on loading

Accessory Work (No Measure)

4 Sets: For Quality

4-6 Weighted Dips

10/10 Single Arm Dumbbell Rows

10-12 Dual Dumbbell Zottman Curls

Recovery (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

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 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bugs

:30 Bird Dogs

General Prep (8-10min)

2 Sets: For Quality

:30 Jump Rope

5/5 Worlds Greatest Stretch

6 Compression Sit-Ups

:20 Hollow Hold

10 Deep Lunge Mountain Climbers

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Prep + Get to Working Loads (5-7 minutes)

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

2 Reps @ 75%

Back Squat (10:00 EMOM
1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+)

10:00 EMOM

1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+

Existential Burden (Time)

“Existential Burden”

15:00 EMOM

minute 1: 50 Double Unders

minute 2: 12 Up Downs

minute 3: 15 GHD Sit-Ups

minute 4: Max Forearm Plank

minute 5: Rest

Coaching Notes, Strategy, and Goals

“Existential Burden” is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.

Goal: Consistent completion of work across all four active minutes

Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension

RPE: 7.5–8.5/10

Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully

Key focus areas:

Control breathing through all movements to prevent early burnout

Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort

Stay mentally disciplined during the forearm plank hold
Movement Breakdown & Strategy

Minute 1: 50 Double Unders

Smooth, steady pace—not a sprint.

Relax the grip on the handles to save forearms for the plank hold later.

Focus on consistent breathing during jumps.

Break into 30-20 or 25-25 quickly if necessary to prevent trip-ups.

Scaling option: 60-75 Single Unders or reduce rep count to 35 Double Unders

Minute 2: 12 Up Downs

Treat these like quick, efficient burpees without the push-up or jump.

Move at a steady pace with no unnecessary pauses at the top.

Focus on maintaining a flat back during transitions to protect the lower back.

Should take roughly 30–40 seconds, leaving some breathing time before GHDs.

Strategy (No Measure)

Minute 3: 15 GHD Sit-Ups

Move steadily, with a focus on strong hip extension and midline engagement.

Breathe out at the top of the sit-up to maintain rhythm.

Adjust GHD depth range if needed to stay safe and avoid overextending.

Scale to 15 weighted Abmat sit-ups if needed for newer athletes.

Minute 4: Max Forearm Plank

This is the mental challenge of the workout.

Stay tight through the glutes, core, and quads—no sagging hips.

Breathe slowly through the nose and out the mouth to stay calm.

Goal is to hold the plank for the majority of the minute (~45+ seconds if possible).

Shake out arms and shoulders briefly before the next set begins if needed.

Travel/Hotel/Limited Equipment (No Measure)

15:00 EMOM

minute 1: 50 Double Unders

minute 2: 10 Up Downs

minute 3: 15 V-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

Accessory Work (No Measure)

3-4 Sets, For Load

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

100ft (30m) Sled Push

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 (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 Hang Power Snatch + 5 Overhead Squats

:15 Ring Support Hold

:15 Bottom of Ring Dip Hold

8 Muscle-Up Row Transitions

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Build Loads over 3-4 Sets

Slow Pull Power Snatch

Overhead Squat

Squat Snatch

–

Then adjusting to starting weight on the power

Snatch (10:00 EMOM
1 Snatch @ 80%+)

Coaching Notes, Strategy, and Goals

% of 1RM Snatch,

*Snatch can be Power or Squat

Goal: Build to 90%+

Stimulus: Speed Strength and Power

RPE: 7/10

*Building to a heavy, but should not be overly taxing today

Key focus areas:

Speed through the middle, strong finish and fast turnover into the catch. Really reinforce pulling under the bar and pressing up as you receive the bar in the catch. Move with intention and a strong midline as you stand out of the overhead squat.

Modifications:

We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.

Power Snatch (This is here to put your score if you choose the Power Snatch variations of the strength today.)

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
MRx:

For Time:

12-9-7

Pull-Ups

Dips

Squat Snatch

Load: 95/65lb, 43/30kg

Strategy (No Measure)

Coaching Notes, Strategy, and Goals

“Amanda” is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.

Goal: 4–8 minutes

Time Cap 12 minutes

Stimulus : High-skill gymnastics and barbell cycling under fatigue

RPE: 9/10

Focus : Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue

Key focus areas:

Stay composed on the rings—misses are costly

Maintain snatch technique under pressure

Control breathing and transitions to avoid redline mistakes

Travel/Hotel/Limited Equipment (No Measure)

For Time:

12-9-7

Pull-Ups

Dips

Dual Dumbbell Ground to Overhead

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Ring Rows*

:15 Ring Support Hold

15-20 Banded Face Pulls

*Feet Elevated if you can maintain good positions for 10-12 reps

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