CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
8:00 minutes, For Quality

10 Bend and Bows

10 Knee Hug + Lunge and Twist

10 Scapular Push-Ups + 10 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

10 Scapular Pull-Ups 8/8 Single Arm Ring Rows

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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
Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

10 Dead-Bug Alternating Heel Taps

Specific Prep (No Measure)

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

2-3 Sets: Building to Working loads

8 Alternating Dumbbell Snatch

4 Burpee Box Jump Overs

*Work on efficiency and movement patterns here prior to the workout.

Party On (AMRAP – Rounds and Reps)

“Party On”

25:00 AMRAP, With a Partner

15/12 Calorie Row

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs

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

Box Height: 24/20in

Alternating Full Rounds with a Partner.

The goal is to complete each round in under 2:00 minutes so that both partners will get 6 Rounds each.

Coaching Notes, Strategy, and Goals

Goal: Complete 10-13 Total Rounds between you and your partner.

Stimulus: Anaerobic / Lactate Power

RPE : 9/10

Primary Objective: Complete each round of the workout in under 2:00 minutes.

Secondary Objective : Lean into a movement you are classically weak at and push that. This means that if BBJO are not your thing, make them your thing today and lean into quick efficient movement here to finish off each round.

Workout Strategy:

We should look to hit each movement and each round fast with the knowledge that we get a full rest before tackling the next round. The goal here of hitting the Row fast, the Dumbbell Snatch unbroken and then sprinting the Burpee Box Jump Overs to finish off the round. As soon as one partner has finished their round, then the next partner can begin their row calories and tackle the next round. Plan to start hot and finish hot here. It takes some grit and will definitely bring the fire today.

Movement Modifications:

15/12 Calorie Row: 14/11 Calorie Ski Erg or 15/12 Calorie Bike Erg, 8 Shuttle Runs.

Alternating Dumbbell Snatch: We can adjust to a hang position and / or reduce the loading depending on the athlete’s limitations.

Burpee Box Jump Overs: Reduce the Box Height > Adjust to Burpee Box Step-Overs > Move to Burpees over Dumbbell.

Travel/Hotel/Limited Equipment (No Measure)

6 Sets: For Time

1:00 Machine of Choice

12 Alternating Dumbbell Snatch

9 Burpee Box Bench Jump Overs

Rest 1:1 b/t sets

Accessory Work (No Measure)

4 Sets

12 Dual Dumbbell Bicep Curls

100 (30m) Sandbag Bear Hug Carry

Load: Choice

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:

1:00 Bike

:30/:30 Samson Stretch

:30 Alternating Scorpions

:30 Up Dog to Down Dog

—

2 Sets, For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

Barbell Prep (No Measure)

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

10 Empty Barbell Reps

5 Reps @ 40-50%

3 Reps @ 55-60%

2-3 Reps @ 65%

Then working loads on the barbell

Bench Press (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%)

Coaching Notes, Strategy, and Goals

% of Bench Press

Key focus areas:

Press through the floor with your feet

Flex your glutes

Imagine pulling the bar down and engaging your mid back on the press.

Modifications:

We could move to a Barbell Floor Press or Dual Dumbbell Bench Press for the day. Both can help with any type of shoulder impingement issues.

We’re Not Worthy (AMRAP – Reps)

“We’re Not Worthy”

5 Sets

2:00 AMRAP

15/11 Calorie Echo Bike

15/10 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Coaching Notes, Strategy, and Goals

Goal : Complete 8+ Toes to Bar each set

Stimulus : Upper Body Density and Midline Stamina

RPE : 8/10

Primary Objective : Complete the buy-in work of the Bike and Push-Ups in under 90 seconds

Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.

Workout Strategy:

We should look to hit the bike hard and get it done in under 50 seconds before transitioning to the Push-Ups. We should plan to hit the Push-Ups in under 30 seconds and only need to break up into 2 sets or less. We will then make our way to the rig and work to link 1-2 good sets here to accumulate 8+ reps with the goal of maintaining consistency across all sets.

Movement Modifications:

15/11 Calorie Echo Bike: 16/13 Assault Bike, 18/14 Bike Erg

Push-Ups: Elevated Push-Ups or Band Assisted Push-Ups

Toe to Bar: Alternating Toes to Bar > Toes to Target > Kipping Knees to Elbows or Chest > Hanging Strict Knee Raises

Travel/Hotel/Limited Equipment (No Measure)

5 Sets

2:00 AMRAP

200m Run

15/10 Push-Ups

– Max V-Ups in the Remaining Time

Rest 1:00 b/t sets

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Floor Dumbbell Pull-Overs

10-12 Floor Dumbbell Skull Crushers

:30/:30 Standing Paloff Press Hold

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

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

Specific Barbell Prep

3 Position Snatch Pull

3 Position Muscle Snatch

3 Position Power Snatch

3 Overhead Squats

—

Add Light Loads

–

Snatch Pull

Low Hang Power Snatch

Hang Squat Snatch

—

Build to 60%

Hang Snatch (Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.)

Coaching Notes, Strategy, and Goals

% Limiter being either the Power Snatch or Hang Squat Snatch

Goal: Technique Proficiency, building to around 75% of 1RM

Stimulus: Speed Strength, Technical Proficiency

Cues:

Stay over the bar, root through the feet and keep pushing through extension in the pull.

Punch fast and receive the bar with a strong core and lockout.

Modifications:

We can move to Power Snatch for all lifts today and keep to the traditional hang if needed.

For athletes with movement limitations look to tackle this complex as a clean complex or could even adjust to a single dumbbell snatch.

Excellent! (AMRAP – Rounds and Reps)

“Excellent!”

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Pull-Ups

Barbell: MRx 75/55lb, 34/25kg, Rx 115/75lb, 52/34kg

Coaching Notes, Strategy, and Goals

Goal: Complete 75+ Reps (The round of 12+12… +15 Overhead Squats and beyond

Stimulus : Powerful Couplet / Complementary Movements

RPE : 9/10

Primary Objective : Stay unbroken on the Overhead Squats through the round of 12.

Secondary Objective : Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.

Workout Strategy:

The loading should allow for unbroken sets on the Overhead Squats today, with the added strategy for those proficient enough in the Snatch, to Squat Snatch the first rep of each set. For athletes that have pull-ups, but lack the volume capacity, consider breaking pull-ups into sets of 3 from round 1 on. For our more intermediate athletes, look to go 3 reps on round one, then all 6 reps, then 5-4, then 6-6, then 5-5-5 in the round of 15. This breaking strategy will keep the movement pattern strong while also reducing the heart rate enough to get right back to the barbell for another unbroken set.
Movement Modifications:

– Overhead Squat: The first modification would be to reduce the loads. Then next look to go to an Overhead Lunge for those that just lack a touch of mobility. For those severely limited by the overhead position, let’s adjust to a Back Squat. We could increase loads for those that are strong, but lack mobility to match the similar stimulus.

– Pull-Ups: Let’s first look to modify to a strict banded pull-ups, then next move to a jumping pull-up mimicking the kipping pull-up and having the bar above the head at about 6 inches which will create a 90 degree angle at the elbow when standing directly underneath the bar. Finally lets move to ring rows as the adjustment for our newest athletes in order to keep the workout flowing and the intensity high.

Travel/Hotel/Limited Equipment (No Measure)

For Time

7:00 AMRAP

2-4-6-8-10…

Single Arm Overhead Squat

Strict Pull-Ups

Barbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

10-12 Chest Supported Dumbbell Rows

10 Banded Y-Raises

12/12 Side Lying Dumbbell External Rotations

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:

2 Sets: For Quality

1:00 Row

10 Alternating Box Step-Ups

8 Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press

Specific Prep:

10 Deadlifts @ Light Load

5 Box Jumps

5 Deadlifts @ Moderate Load

3 Seated Box Jumps to Higher Box

—

Then Build to Working Weights and Height

Deadlift (Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box)

% of 1RM Deadlift

Look to complete the lift @ 20×1 Tempo

We are looking to create a little contrast here between the absolute strength work and the seated box jump to high box. The goal here is to hit the Deadlift @ 20×1 Tempo and then focus on being dynamic and explosive for the Box.

We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
MRx = 95/65lb, 43/30kg

Coaching Notes, Strategy, and Goals

Goal: 6-9 minutes

Time Cap: 12 minutes

Stimulus : Barbell Cycling / Anaerobic Power

RPE: 9/10

Primary Objective : Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.

Secondary Objective : Complete the workout in under 10 minutes (2 min / round).

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds for Time

15 Dumbbell Deadlifts

12 Dumbbell Hang Power Cleans

9 Dumbbell Push Press

Dumbbells @ 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets: For Quality

7/7 Single Arm Kettlebell Z-Press

14 Tall Kneeling Banded Lat Pull Downs

:30 Weighted Wall Sit

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: For Quality

300/250m Row / 200m Run

5 Inchworm Push-Ups

5/5 World’s Greatest Stretch

15 Air Squats

Primer (Checkmark)

To be completed at the instruction of the coach.
Primer @ 80-85% of Race Pace

300/250m Row

10 Burpees

200m Run

*Treat this like a good primer here that will allow the heart rate to come up and really prime the system to hit this hard. Most athletes don’t like primers, however these are essential for continued improvement and hitting this workout appropriately

Grand Theft Auto (Time)

“Grand Theft Auto”

3 Rounds For Time

500m Row

21 Burpees

400m Run

Coaching Notes, Strategy, and Goals

Goal : 13-17min

Time Cap: 20 min

Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective: Keep transition times to 10 seconds or less between movements

Stimulus: V02 Max / Aerobic Capacity

RPE : 9/10

Workout Strategy:

We should be looking to hold a strong pace on the Rower at around our 5k pace, which would allow us to get right off and into the 21 burpees. Remember, quick transitions matter more than pace on the machine. We should focus on hitting the ground fast and pulling the hips up first on the Burpees. Tackle these with speed and intent as a lot of time can be lost here on the Burpees. We should then be able to get right into a run to finish each set with the focus on maintaining consistent paces across again at around that 5k pace. By targeting a pace that is more steady and not near max capacity we can keep consistent pacing and transitions between movements.

First Programmed on Main Site April 11th, 2009

Has been a repeat throughout the years

(Re-Test from PRVN Affiliate 6-3-2023)
Movement Modifications:

500m Row: Adjust to a 500m Ski or 1000m Bike Erg as primary substitutions for the Rower. Other adjustments would be to move to a 30/22 Calorie Echo Bike or 35/25 Calorie Assault Bike.

21 Burpees: Reduce the volume to 15 burpees and / or move to elevated burpees as the primary scaling for the day.

400m Run: Adjust the run to 300m or we could move to 1000m Bike Erg, 30/22 Echo Bike, or 35/25 Assault Bike.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

800m Run

21 Burpees

Accessory Work (No Measure)

Core Finisher

7:00 AMRAP

2-4-6-8…

V-Ups

Russian Twists (over and back = 1 Rep)

Hollow Rocks

Hollow Hold (Seconds)

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