CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility and Body Heat

General Prep

3 Sets: For Quality

:30 Jump Rope

8 False Grip Ring Rows

:15 Ring Support Hold

:10 Bottom Of Dip Hold

6 Inchworm Push-Ups

10 Hollow Rocks

Gymnastics Skill (No Measure)

Specific Gymnastics Progression

Ring Muscle-Up Class Progression

Ring Muscle-Up Drills

Negative Ring Muscle-Up Position Pause Drill

Ring Muscle-Up Swing

Banded Low Ring Muscle Up

Neo (Time)

“Neo”

For Time:

Buy-In: 1000/900m Row

Directly Into…

5 Rounds

6/4 Ring Muscle-Ups (MRx= 8 Burpee Pull-Ups)

18 V-Ups

72 Double Unders

Directly into..

Cash-Out: 500/450m Row

Coaching Notes, Strategy, and Goals

Goal: Complete between 15-18 minutes

Time Cap: 25min

Stimulus: High-skill / Midline Stamina

RPE: 8.5/10

Primary Objective: Efficient, composed muscle-up sets under fatigue, maintain quality movement without failed reps. For those doing the burpee pull-up modification the focus will be consistent pacing on the Burpee Pull-Ups with the goal of completing under 1:00 / set

Secondary Objective: Stay relaxed and rhythmic through the double unders and v-ups to preserve pacing and grip.
Workout Strategy:

This workout is structured like a sandwich: aerobic buy-in, gymnastic/skill middle, and a sprint finish. Start the row at about 85% effort—smooth but not burning too hot. The muscle-ups are the centerpiece: break early and often if needed to avoid misses for those that have muscle-ups, but more intermediate in skill level. For those that are proficient on Muscle-Ups, look to push the pace here and go unbroken.. Keep your midline strong and tight during v-ups, don’t rush and lose core integrity. For double unders, breathe, relax the shoulders, and stay consistent. If grip starts to go, shake it out during transitions. Once you get to the final row, empty the tank. Ideally trying to end with the last 200m as a full sprint.

Movement Modifications:

Ring Muscle-Ups: Jumping ring muscle-ups, low ring transitions, or banded muscle-up drills. Alternatively, 6-8 strict pull-ups + 6-8 deep ring dips.

V-Ups: Tuck-ups, straight-leg raises, or GHD sit-ups for advanced athletes wanting more difficulty.

Double Unders: Reduce reps to 50–60 or scale to 2:1 single unders or :40 of practice each round.

Row: Decrease distances to 750/600m and 400/300m respectively for scaled time domains.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Buy-In: 1000m Run

Cash-Out: 500m Run

Accessory Work (No Measure)

For Quality:

5 Rounds (12:30 Clock)

30 Seconds – GHD Weighted Russian Twist

-rest :10-

30 Seconds – Side Plank, Right

-rest :10-

30 Seconds – Side Plank, Left

-rest :40-

Hold a light medball for the GHD Russian twists.

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 Prep

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20/:20 PVC Pipe Prayer Stretch

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep

2 Sets, with Empty Barbell

3 Hang Snatch Pull

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squats

5 Box Jumps

Snatch (Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch)

Coaching Notes, Strategy, and Goals

Modifications:

We can adjust to Hang Power Snatch, move to a clean complex, or adjust to dumbbell snatch

Red Pill or Blue Pill (Time)

“Red Pill or Blue Pill”

5 Sets: For Time

10 Power Snatch

10 Box Jump Overs

10 Overhead Squats

Rest 1:00 b/t sets

Barbell: MRx 65/45lb, 30/20kg, Rx 95/65lb, 43/30kg

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Time Domain: 12-15min

Time Cap: 17min

Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets

Stimulus: Barbell cycling with moderate fatigue and fast transitions

RPE: 8/10

Primary Objective: Cycle the barbell efficiently—unbroken or strategic quick breaks to stay consistent each round.

Secondary Objective: Maintain steady footwork across the box to reduce fatigue bleed into the overhead squats.
Workout Strategy:

Approach each round as a controlled sprint. Choose a barbell weight that allows for at least 6–10 unbroken reps on the power snatches and ideally an unbroken set on the overhead squats. Transitions between movements should be immediate—no wasted time. Step down on the box jump overs to conserve energy and keep rhythm. Maintain a strong, braced position on the overhead squats, focusing on shoulder stability and midline engagement. Use the 1:00 rest wisely, breathe deep, shake out the legs, and reset your grip. The goal is consistency across all five sets, not a blowout first round followed by a fade.

Movement Modifications:

– Power Snatch: Scale load or adjust to hang power snatches or single-arm dumbbell snatches.

– Box Jump Overs: Step-ups or step-overs for athletes with impact or knee/ankle limitations; adjust box height as needed.

– Overhead Squats: Modify to front squats, dumbbell overhead squats, or reduce load if mobility/stability is a limiting factor.

Travel/Hotel/Limited Equipment (No Measure)

5 Sets: For Time

10 Alternating Dumbbell Power Snatch

10 Bench Jump Overs

5/5 Single Arm Dumbbell Snatch

Rest 1:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

5 Sets: For Quality

10 Banded Adductions /Side

:30 Weighted Wall Sit

Aim to perform each set with minimal transition between movements, and then rest a few minutes between sets to maintain quality movement. Weight the wall sits with a kettlebell in the goblet position.

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 Prep

2 Sets:

1:00 Cardio Choice

15 Banded Good Mornings

10 Cossack Squats

5 Inchworm Push-Ups

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep

8-10 Barbell Romanian Deadlifts

8-10 Bench Press

6-8 Wall Balls

– Add Loads to Barbell –

5 Deadlifts

5 Bench Press

6-8 Wall Balls

—

Get to working loads on the Deadlift and Bench Press for the day

Loser? I Don’t Think So (AMRAP – Reps)

“Loser? I Don’t Think So!”

20:00 EMOM, In Teams of 2 for Max Reps

minute 1: Deadlifts

minute 2: Bench Press

minute 3: Wall Balls

minute 4: Rest

Deadlift: MRx 155/105, Rx 225/155lb, 102/70kg

Bench Press: MRx 95/65, Rx 135/85lb, 61/38kg

Wall Balls: 20/14lb, 9/6kg, 10/9ft

Athletes will start on a delay and both will begin on the Deadlifts and make their way through the EMOM for 20:00 minutes or 5 rounds each. Score is total combined reps of both partners.
Coaching Notes, Strategy, and Goals

Primary Objective: Maintain consistent rep numbers across all sets today.

Secondary Objective: Keep the Wall Balls to one big unbroken set to finish each round

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
3 Sets: For Quality

200m Run

5/5 World’s Greatest Stretch

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)

5 Up Downs

:20 second Nose to Wall Handstand Hold

Push Press (Push Press
10:00 EMOM
3 Reps @ 65-70% of 1RM)

Coaching Notes, Strategy, and Goals

Modifications:

We could move to strict press, dual dumbbell push press, or an incline bench press depending on the movement limitations for the day.

Finkle is Einhorn (Time)

“Finkle is Einhorn”

3 Rounds for Time

4 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

16 Dumbbell Facing Burpees

Dumbbell: MRx 30/20lb, 14/9kg, Rx 50/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

Goal: 11-15min

Time Cap: 18min

Stimulus: Grinder / Upper Body Density

RPE: 8/10

Primary Objective: Maintain a pace as close to 4-5min as possible

Secondary Objective: Keep the Wall Walk pace manageable with the focus on trying to complete these in a minute or less on each set.
Workout Strategy:

This one’s a shoulder and engine test with a sneaky grind. Start each round steady on the wall walks, keep your core tight and pace your reps to avoid redlining early. Push the run but stay just under threshold to allow for a strong finish in later rounds. On the dumbbell hang clean and jerks, move with control—switch arms at the top and keep breathing steady. Aim for unbroken sets or quick singles if needed. The dumbbell-facing burpees will spike your heart rate, so stay low, move efficiently, and fight for consistent reps. This workout builds in intensity, so round one should feel controlled, round two consistent, and round three is all about grit.

Movement Modifications:

Wall Walks: We can scale to 20in from the wall or 30in from the wall as the ideal scales. Lastly just place hands on the ground then move feet high up the wall, hold, then come down. This helps for those that can’t move their hands, but still can work on getting inverted and placing some emphasis into straight arm strength.

400m Run: We can move to an 850/800m Bike Erg, 500/450m Row or Ski Erg or a 30/22 Calorie Echo.

Dumbbell Facing Burpees: Move to lateral burpees over the dumbbell or we can adjust to traditional burpees if needed. For those with more limitations we can adjust to elevated burpees or up downs.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

3 Sets: For Quality

10 Reverse Nordic Curls

10/10 Single Arm Strict Press

10/10 Single Arm Dumbbell Row

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
Mobility + Body Heat

20/20 Lateral and Medial Line Hops

10 Alternating Scorpions

10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)

10 Alternating Active Pigeon Stretch

General Prep (No Measure)

To be completed at the direction of the coach.
General Prep

2 Sets

20 Double Unders or 35 Single Unders

5 Hang Muscle Snatch

5 Hang Power Snatch

8 Bar Kip Swings

4 Jumping Pull-Ups with Controlled Eccentric

—

Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression

Gymnastics Skill (No Measure)

Gymnastics Skill Session

10 minutes or so prepping for Bar Muscle-Ups and Going over Progressions

Bar Muscle-Up Skill Progressions

Guano Madness (AMRAP – Rounds and Reps)

“Guano Madness”

20:00 AMRAP

45 Double Unders

9 Power Snatch

5 Bar Muscle-Ups

Barbell: 115/75lb, 52/34kg

Coaching Notes, Strategy, and Goals

Goal: 7+ Rounds

Stimulus: Grinder Pacing Focused Workout / Barbell Cycling and High Gymnastics

RPE: 8/10

Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible

Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.
Workout Strategy:

Pacing is key in this 20:00 AMRAP. Start each round smooth and relaxed on the double unders—unbroken is ideal, but quick breaks won’t hurt if it keeps your heart rate down. Move into the power snatches with quick singles as the suggested style to tackle this one today. If athletes choose to touch and go, we should suggest only small quick sets of 3 to keep grip fatigue to a low. The barbell weight is moderate, so efficiency matters more than speed. For the bar muscle-ups, break them early if needed to avoid failure, fast singles or small sets can keep you moving. Set a goal to maintain steady round times and avoid big drop-offs late in the workout. Think of this as a rhythm workout, find yours early and stay in it.

Movement Modifications:

Double Unders: Adjust to 25 Double Unders or 60 Single Unders

Power Snatch: Adjust load first and then secondary adjust to a Hang Power Snatch

Bar Muscle-Ups: Lets adjust to Burpee Pull-Ups as the primary modification today, but we could also move to Banded Bar Muscle-Ups, or stay with a strict modification as 5 Strict Pull-Ups + 5 Strict Dips.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

50 Double Unders

10 Dual Dumbbell Power Snatch

5 Burpee Pull-Ups

Barbell: 35/25lb, 15/12kg

Accessory Work (No Measure)

Bodybuilding Finisher

3-4 Sets: For Quality

10/10 Single Leg Calf Raises w/Dumbbell Loaded

12-15 Dual Dumbbell Zottman Curls

15 Tall Kneeling Banded Lat Pull Downs

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
General Prep:

3 Sets

1:00 – :45 – :30 Row (increasing intensity)

10/10m Lateral Band Walk

10/10m Monster Band Walk

10 Hollow Rocks + 10 Alternating V-Ups

10 Alternating Box Step-Ups + 5 Box Jumps

Barbell Prep (No Measure)

To be completed at the instruction of the coach.
Specific Barbell Loading

Back Squat

10 Empty Barbell Reps

5 Reps @ 50%

3-5 Reps @ 60%

then load to 70% on the bar

Back Squat (Back Squat

Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)

% of Back Squat

Scaling Modifications:

Box Squats or Split Squats depending on the issue. If it’s the lower back, the split squat is best, if it’s the knees, the box squat will be the best alternative today.

Laces Out (Checkmark)

“Laces Out!”

Every 5:00 minutes x 3 Sets

20 GHD Sit-Ups (MRx = 15 V-Ups)

500/450m Row

20 Box Jump Overs

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal: Complete each working set in under 4:00 minutes

Stimulus: Lactate Endurance / Muscular Stamina

RPE: 9/10

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

Secondary Objective: Keep the GHD Sit-Ups and Box Jump Overs to under 1:00 each
Workout Strategy :

This workout is all about consistency across rounds while managing fatigue and interference from core and quads. Start each set with smooth, unbroken GHD Sit-Ups—avoid rushing to keep your midline from blowing up early. On the row, settle into a strong but sustainable pace (around 85–90% effort), focusing on efficient strokes to conserve energy. Transition quickly to the box for fast, controlled jump overs—stay low and step down from the box maintaining rhythm. Aim to keep each round within a consistent time range, ideally around 3:30–4:00, leaving just enough rest to recover and hit the next set with intensity.

Movement Modifications:

– GHD Sit-Ups: We can reduce the range of motion for the GHD Sit-Up, V-Ups, or move to Medball Weighted Sit-Ups as suitable modifications today.

– 500/450m Row: Can be subbed for Ski Erg or 1000/900m Bike Erg as the best alternatives. If needed we can move to 30/22 Calorie Echo or 33/25 Calorie Assault.

– Box Jump Overs: We should adjust to a lower body height or move to alternating step-ups as the primary subs for the day.

Travel/Hotel/Limited Equipment (No Measure)

Every 5:00 minutes x 3 Sets

20 V-Ups

400m Run

20 Bench Jump Overs or Squat Jumps

Bench Height: 18in

Accessory Work (No Measure)

3 Sets: For Quality

5/5 Single Leg Bulgarian Split Squat 31×1 Tempo

:30-45 Weighted Wall Sit

:30/:30 Side Plank

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