CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

–

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Looking for sets to be done @ 80-90% of 1RM

Climbing To Freedom (AMRAP – Rounds and Reps)

“Climbing To Freedom”

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14

Barbell: MRx 155/105, Rx 225/155

Box Height MRx 24/20″, Rx 30/24”

Goals / Stimulus / Objectives

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

Travel/Hotel/Limited Equipment (No Measure)

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Recovery (Checkmark)

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
:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

–

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Looking for sets to be done @ 80-90% of 1RM

Climbing To Freedom (AMRAP – Rounds and Reps)

“Climbing To Freedom”

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14

Barbell: MRx 155/105, Rx 225/155

Box Height MRx 24/20″, Rx 30/24”

Goals / Stimulus / Objectives

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

Travel/Hotel/Limited Equipment (No Measure)

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Recovery (Checkmark)

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
:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

–

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Looking for sets to be done @ 80-90% of 1RM

Climbing To Freedom (AMRAP – Rounds and Reps)

“Climbing To Freedom”

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14

Barbell: MRx 155/105, Rx 225/155

Box Height MRx 24/20″, Rx 30/24”

Goals / Stimulus / Objectives

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

Travel/Hotel/Limited Equipment (No Measure)

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Recovery (Checkmark)

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
:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

–

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Looking for sets to be done @ 80-90% of 1RM

Climbing To Freedom (AMRAP – Rounds and Reps)

“Climbing To Freedom”

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14

Barbell: MRx 155/105, Rx 225/155

Box Height MRx 24/20″, Rx 30/24”

Goals / Stimulus / Objectives

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

Travel/Hotel/Limited Equipment (No Measure)

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Recovery (Checkmark)

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
:20/:20 Active Scorpion Stretch

:30 Alternating Active Pigeon Stretch

:20/:20 Samson Stretch

–

2 Sets: For Quality

5 Snatch Romanian Deadlifts

4 Hang Snatch High Pull

3 Muscle Snatch

2 Overhead Squats

1 Snatch Balance

3 Box Jumps, Building in Height

Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)

You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.

Looking for sets to be done @ 80-90% of 1RM

Climbing To Freedom (AMRAP – Rounds and Reps)

“Climbing To Freedom”

10:00 AMRAP

12 Wall Balls

8 Deadlifts

4 Box Jumps

Wall Ball: 20/14

Barbell: MRx 155/105, Rx 225/155

Box Height MRx 24/20″, Rx 30/24”

Goals / Stimulus / Objectives

Goal: 6+ Rounds

Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.

Secondary Objective: Consistent Pace Round to Round

Stimulus: High-intensity Triplet /Posterior Chain Dominant

RPE: ~8/10

Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.

Travel/Hotel/Limited Equipment (No Measure)

10:00 AMRAP

16 Air Squats

12 Dual Dumbbell Deadlifts

6 Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets: For Quality

3 Burpee Broad Jumps for Distance

3/3 Single Leg Lateral Box Jump

Part B)

4 Sets: For Quality

8 Ring Hamstring Curls

:20/:20 second Single Leg Glute Bridge Hold

Recovery (Checkmark)

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
2 Sets: For Quality

1:00 Cardio Choice

8 Barbell Bradford Press with Lockout

10 Alternating Box Step-Ups

10 Hollow Rocks

10 V-Ups

10 second Hollow Hold

Feel The Fire (Weight)

“Feel The Fire”

40:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 10 Strict Press + 10 second Barbell Overhead Hold

minute 3: 12 Single Dumbbell Step-Overs

minute 4: 20 AbMat Sit-Ups (Rx+= 12 GHD)

minute 5: Rest

Barbell Load: 75/55

Dumbbell Load: MRx 35/25, Rx 50/35

Box Height: 24/20”

Goals / Stimulus / Objectives

Primary Objective: Complete each movement within its minute while maintaining consistent quality and intensity. Strive to preserve proper technique on both barbell and dumbbell movements, and use the rest minute to recover effectively for the next round.

Secondary Objective: Achieve 10-15 seconds of rest during each working station

Stimulus : Muscular Endurance and Aerobic Capacity

RPE : ~6/10

Effort should feel controlled throughout. Your breathing will get up there a bit during the work minutes, but the brief rest minute helps avoid burnout and allows you to reset for the next station.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

minute 1: 50 second Cardio Choice

minute 2: 10 Dual Dumbbell Strict Press + 10 second Dual Dumbbell Overhead Hold

minute 3: 12 Single Dumbbell Bench Step-Overs

minute 4: 20 V-Ups

minute 5: Rest

Barbell Load: 75/55lb, 34/25kg

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

Bench

Accessory Work (No Measure)

5 Sets: For Quality

:15/:15 Copenhagen Plank

:15/:15 Side Star Plank

:30 second Medball Squeeze Glute Bridge Hold

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)