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

12 Alternating Box Step-Ups

10/10 Single Kettlebell Staggered Stand RDL

:15 Hollow Hold

20 Glute Bridges

Specific Prep (No Measure)

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

10 Barbell Romanian Deadlift

5 Box Jumps

10 Deadlifts

3 Box Jumps to Higher Box

—

Then Build to Working Weights and Height

Deadlift (Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps)

Coaching Notes, Strategy, and Goals

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

Cues today: Push the ground away, while keeping the bar close.

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

Hard Knock Life (Time)

“Hard Knock Life”

For Time:

Every 4:00 minutes x 3 Sets

300/250m Row

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettelbell: 53/35lb, 22.5/15kg

Coaching Notes, Strategy, and Goals

Time Domain: 2:45-3:15/ Set

Time Cap: 3:45 / Set

Stimulus: Posterior Chain and Midline Conditioning

RPE : 7/10

Primary Objective : Complete each set in under 3:15

Secondary Objective : Unbroken Kettlebell Swings
Workout Strategy and Breakdown:

We should tackle each set on the rower at a hard fast pace as the Russian Kettlebell Swings and Abmat Sit-Ups should still be doable after hitting the rower hard. We will be looking to complete the row as close to 1:00 as possible, which will place us in the zone of 1:42-1:52/500m for men and 2:00-2:10/500m for women. We will then tackle the Russian Swings as a big unbroken set to create some overload in the grip and posterior chain before completing a quick set of 25 abmat sit-ups to finish off each set.

Movement Modifications:

Row: Sub out a Ski Erg or Bike Erg as primary sub’s today, but we can also sub 8 shuttle runs or a 200m run.

Russian Kettlebell Swing: First reduce the volume, then reduce the loading

Abmat Sit-Ups: Adjust volume as needed or otherwise move to a traditional crunch.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 4:00 minutes x 3 Sets

1:00 Cardio Choice

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettelbell: 53/35lb, 22.5/15kg

*Can sub dual dumbbell swings for russian swings

Accessory Work (No Measure)

3 Sets: For Quality

10/10 Single Leg Glute Bridge Medball Squeeze

5 Hamstring Walkouts

:20/:20 Kettlebell 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

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Bodyheat + Mobility

400m Run

:15 Passive Hang + :15 Active Hang

:30/:30 Kettlebell Hip Shift

1:00 Alternating 90/90 Hip Switch

10/10 x 90-90 Get-ups

General Prep

10/10m A-Skips + B-Skips

10 Scapular Push-Ups

10 Plank Shoulder Taps

10 Scapular Pull-Ups

10 Ring Rows

Specific Prep (No Measure)

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

5 Bar Kip Swings

5 Pull-Ups (Kipping, Strict, or Jumping)

5 Push-Ups (Can be elevated or kneeling)

10 Air Squats

Candy Land (Time)

“Candy Land”

3 Sets:

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets

Coaching Notes, Strategy, and Goals

Time Domain : 7-9 min / Set

Time Cap: 12min / set

Total Running Time Cap : 40 minutes

Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.

Secondary Objective: Complete each set in under 9 minutes

Stimulus: Chipper Mentality and Muscular Endurance / Stamina

RPE : 9/10
Workout Strategy and Movement Breakdown:

This workout starts off our cycle with a bang, tackling some Murph prep here to really dial things in. This workout is called “Candy Land” as each set is 20 Pull-Ups + 40 Push-Ups + 60 Air Squats, which is one set of the workout “Candy”. By pulling this into an interval scenario and having sets broken up by some brief periods of running we should allow for the volume to be more approachable while also creating greater carryover to Murph.

Movement Modifications:

Run: Can sub Bike Erg of Double the Distance for each run as the primary scale today. A note that we could move to an Echo or Assault Bike with the thought of adjusting to 16/12 Calories on the Assault / 200m Run and 15/11 on the Echo Per 200m Run

Pull-Ups : Primary Modification here will be moving to banded pull-ups, but we can adjust to jumping pull-ups or ring rows depending on the level of athlete.

Push-Ups: Look to move to an elevated push-up or band assisted push-up as the primary modifications for the day.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

3 sets, For Quality

10/10 Single Arm Dumbbell Row

10 Dumbbell Zottman Curls

10-12 Glute Bridge Dumbbell Pull-Overs

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
Body Flow / Loosen Up (3-5min)

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Specific Prep (No Measure)

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

(Empty Barbell)

3 Position Hang Power Clean

5 Front Squats

3 Position Hang Squat Clean

5 Inchworm to Hollow

5 Piked Push-Ups

– Add Loads –

3 Power Cleans

3 Front Squats

3 Squat Cleans

3 Handstand Push-Up Negatives or Box Piked Handstand Push-Ups

3 Squat Cleans (Working Weight)

3 Handstand Push-Ups or modificatoin

DOM (Time)

Partner Hero WOD

“DOM”

For Time

Buy-In: 50/45/40 Calorie Row

—

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans

Handstand Push-Ups

—

Cash-Out: 50/45/40 Calorie Row

Barbell: MRx 75/55lb, 34/25kg, Rx 100/75lb, 45/34kg

Combined on the 50/45/40 calorie row, but each partner must complete 10 cleans, then each partner must complete 10 handstand push-ups and so on down to 1+1. This does not mean all 10 at once, but just that both partners must finish their 10 cleans before moving to 10 handstand push-ups.

Coaching Notes, Strategy, and Goals

Goal time Domain: 17-21min

Time Cap : 25min

Primary Objective: Complete the workout sets on the Cleans and Handstand Push-ups manageable to keep the flow of the workout going and limit total rest time here today.

Secondary Objective: Complete each row evenly and efficiently with bursts of 30 seconds on / 30 seconds off.

Stimulus: Partner Hero WOD! / Leg and Upper Body Pressing Stamina.

RPE: 8/10

Workout Strategy and Movement Breakdown

This is a gritty stamina grinder with interference from barbell to gymnastics, testing coordination, midline fatigue, and upper body endurance. It’s crucial to communicate constantly and manage transitions. The row buy-in/cash-out is about rhythm; the middle work is about smooth reps and conserving shoulder power.
Buy-In Row Strategy

Shared Calories (50/45/40) : Switch every 10–15 calories to stay fresh.

Maintain a pace around 1250-1400 Cal/Hr for Men and 900 – 1150 cal /hr for Women.

Get off the rower breathing hard, not crushed — you’ll need those shoulders for cleans/HSPUs.

10-1 Ladder Strategy

Squat Cleans (100/75 lb)

Moderate weight should allow fast singles or touch-and-go in early rounds.

Round 10–7: Break as needed — partner 1 does 2-3 reps, then switch.

Round 6–1: Consider quick singles or short sets with crisp transitions.

Emphasize posture and a strong front rack catch — fatigue will encourage sloppy reps if not monitored.

Strategy (No Measure)

Handstand Push-Ups

Key limiter in this workout.

Early rounds (10–7): Likely broken sets. 3s/4s work well. Kicking up before you’re ready will waste energy.

Mid to late rounds: Strict HSPU capacity will be exposed — manage core tension and kip aggressively (if using kipping).

Communicate rep count and rest — avoid failed reps at all costs.

Cash-Out Row Strategy

Switch every 10–15 cals. One partner sits down while the other finishes the last movement, if possible.

Start conservative, then ramp up intensity in the final 20–25 cals if gas is left in the tank.

Final 10 cals should be an all-out push.

Travel/Hotel/Limited Equipment (No Measure)

For Time

Buy-In: 600m Run

—

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Dual Dumbbell Squat Cleans

Handstand Push-Ups

—

Cash-Out: 600m Run

Barbell: 95/65lb, 43/30kg

Accessory Work (No Measure)

5 Sets:

:20-:30 Wall Facing Handstand Hold

6-8 Hang Clean High Pulls , Moderate loads

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
General Prep:

2:00 Cardio Choice

–

2 Sets: For Quality

10/10 Staggered Stance Single Kettlebell Deadlift

:30 Dead-Bug

:30 Bird Dog

:15 Passive Bar Hang + :15 Active Bar Hang

10 Ring Rows

Specific Prep (No Measure)

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

2 Sets:

10 Barbell Romanian Deadlift (Empty Bar)

8 Scapular Pull-Ups

4-6 Jumping Pull-Ups with Controlled Eccentric (2-3 sec)

10 Hollow Rocks + 10 Alternating V-Ups

20 Glute Bridges

–

Then Add Loads to the Barbell, Touch on breaking the bar off the floor and begin a 20 minute clock

Deadlift (Take 20 minutes to Establish
1RM Deadlift)

Coaching Notes, Strategy, and Goals

% of 1RM Deadlift

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

1 Rep @ 80%+

– Resting 60-90 seconds b/t these sets –

1 Rep @ 86%

1 Rep @ 92%

1 Rep @ 97%

1 Rep @ 102-105%

Rest 3:00 b/t single at or above 90%

Stimulus: Absolute Strength / Max Testing

RPE: 10/10 *Max Lift Test

Key focus areas:

Global Tension / Bracing

Break the Bar off the Floor

Focus to keep pushing the floor away rather than just pulling the bar off the floor.

Electric Eye (3 Rounds for reps)

“Electric Eye”

3 Sets

2:00 AMRAP

15 GHD Sit-Ups

10 Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets –

Barbell: MRx 155/105lb, 70/48kg, Rx 225/155lb, 102/70kg

Coaching Notes, Strategy, and Goals

Goal: Complete 10/8+ reps / set

Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE: 8/10

Workout Strategy and Movement Breakdown:

This piece is all about efficient turnover on GHDs and deadlifts to leave you time (and capacity) for the real test: max strict pull-ups under midline and grip fatigue . It rewards athletes who can manage tempo early and maintain body control under compounding core tension.

Pacing Set Strategy

15 GHD Sit-Ups (~0:30–0:45)

Smooth, consistent tempo — don’t sprint them.

Aggressive GHD speed early will blow up your hip flexors and lower back, compromising the deadlift and strict pull-ups.
10 Deadlifts (~0:20–0:30)

Aim to go unbroken , but fast singles are okay for later rounds.

Maintain a tight core. Think “push the floor away” rather than yank.

Max Strict Pull-Ups (Remaining ~0:30–1:10)

Go to a strong number, not full failure in early sets.

Break into 3–5 rep sets early to extend total volume.

The final round is where you can push closer to failure.

Travel/Hotel/Limited Equipment (No Measure)

3 Sets

2:00 AMRAP

15 V-Ups

15 Dual Dumbbell Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets –

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

Accessory Work (No Measure)

3-4 Sets: For Quality

10-12 Dual Dumbbell Zottman Curls

:15-:20 Hollow Hold *weighted

1:00 Weighted Plank

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
Bodyheat and Mobility (4 min)

2:00 Cardio Choice

–

:30 Down Dog to Up Dog Flow

10/10 Quadruped Thoracic Rotations

10/10 Quadruped Adductor Hip Rock

10 Down Dog Toe Touch

General Prep (No Measure)

To be completed at the direction of the coach.
General Prep (2min)

6 Inchworm Push-Ups

10 Alternating Box Step-Ups

6 Tall Muscle Clean

6 Strict Press

8 Behind the Neck Elbow Punch Throughs

6 Front Squats

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (3-5min)

2 Partial Wall Walks

5 Thrusters (Empty Barbell)

5 No Jump Burpees

5 Box Jump Overs

1 Full Walk Walk

3 Thrusters (Warm-Up Load)

5 Burpee Box Jump Overs

Shoulder Press (Take 10 minutes
1RM Shoulder Press)

Coaching Notes, Strategy, and Goals

% Strict Press

Goal: Consistent, Strong Reps with good speed on the barbell.

Stimulus: Absolute Strength

RPE: 8/10 Strength Test, but overall effect on the body is low due to weight that can be lifted

Key focus areas:

Root through the floor and think about pulling the barbell into the body then pressing on the rep in order to still gain an advantage in the stretch reflex.

Modifications:

We can move to a landmine press or dual dumbbell strict press as a modification for the strict press today.

Possibly add some reps and just keep loads moderate to work on form.

Slippery When Wet (Time)

“Slippery When Wet”

5 Sets: For Time

3 Wall Walks (MRx= to 20in from wall)

5 Thrusters

10 Burpee Box Jump Overs

Rest 1:00 b/t sets

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

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal Time Domain : 12-16 minutes (including the rest minute)

Time Cap: 18 minutes

Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE : 8/10

Set Breakdown

Wall Walks (Target: ~0:40–0:55)

Smooth and methodical — rushing costs time if you fail reps.

Focus on a strong lockout and straight arm strength as you move up the wall here.

Quick breath reset between each rep to maintain rhythm.
Thrusters (Target: ~0:15–0:30)

Unbroken every set of 5 reps at this weight should feel punchy, but manageable.

Big breath at the top of rep 1, then continuous cycle through 5.

Keep elbows high and heels down to drive through the bar. (Think Balance)

Burpee Box Jump Overs (Target: ~0:45 – 1:05)

Settle into a rhythm; stay low and fluid.

These are meant to be Box Facing for the workout today.

Travel/Hotel/Limited Equipment (No Measure)

5 Sets: For Time

3 Wall Walks

5 Dumbbell Thrusters

10 Burpee Bench Jump Overs

Rest 1:00 b/t sets

Dumbbells: 50/35lb, 22.5/15kg

Bench Height 18-20in

Accessory Work (No Measure)

4 Sets: For Quality

10 Alternating Single Arm Kettlebell Z-Press

-Rest 30 sec –

10 Dual Kettlebell Hollow Body Floor Press

– Rest 2:00 b/t sets –

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 (~8 minutes)

2 Sets

1:00 Run or Bike

:15 Active Hang + :15 Passive Hang

6/6 Single Arm Ring Rows

10 Kettlebell Deadlifts

:30 Jump Rope Practice

–

8 Russian Kettlebell Swings + 6 American Kettlebell Swings

30 Double Unders or 50 Single Unders

Specific Prep (No Measure)

To be completed at the instruction of the coach.
Specific Prep (5-7 minutes)

Talk through Rope Climb Progressions and get a practice rep in before getting the final set-up and into the workout today.

Paradise City (Time)

“Paradise City”

5 Rounds for Time

400m Run

25 American Kettlebell Swings

3/2 Rope Climbs

1k *Bike

50 Double Unders

Kettlebell: MRx 44/26lb, 20/12kg, Rx 53/35lb, 24/16kg

Coaching Notes, Strategy, and Goals

Goal Time Domain: 30-40 min

Time Cap: 40 minutes

There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work.

Primary Objective: Complete the workout in under 40 minutes

Secondary Objective: Keep the runs and Bikes as close to 2 minutes as possible

Stimulus: Muscular Endurance and Aerobic Threshold

RPE: 7-8/10

We are looking for a steady, but challenging pace today. However, even splits are the primary focus.

Workout Strategy and Movement Breakdown

“Paradise City” is a hybrid of aerobic endurance and moderate skill with kettlebell and rope climb interference. Grip is a major limiter — smart pacing early and breathing through the monostructural work is key. This is a “find your groove” workout , not a sprint. Round 3 is the tipping point.
Pacing & Movement Notes

400m Run (~1:45–2:15/round)

Set the pace for the round. Stay aerobic — this should be your active recovery.

Don’t redline here — save your lungs for the bike and rope climbs.

25 American Kettlebell Swings

Go unbroken or break into 15-10 or 13-12 if needed.

Use hip drive and lock out overhead. Keep the bell tight and stacked overhead with ribs down.

Weight should be moderate (53/35lb or 24/16kg standard Rx). Adjust for volume as needed.

3/2 Rope Climbs

Climb with efficiency. Use feet — this isn’t about speed, it’s about consistency.

Chalk before rope or use wraps/sleeves. Make every climb count. Missed reps = time drain.

Strategy: Quick resets between climbs; don’t rush transitions.

Strategy (No Measure)

1k Bike (~1:50-2:20)

Choice on Style of Bike based on what your gym has available.

Use a steady cadence and stay upright to reduce fatigue.

Echo / Assault Bike Consistent RPM (~58–64) with breath control.

Bike Erg: Maintain pace ~70-82rpm with consistent damper setting.

Goal: Stay smooth, don’t spike your HR here.

50 Double Unders

Treat this as a skill test under fatigue.

Relax the arms. Stay tall and breathe.

If DUs fall apart, quickly switch to 2 sets of 25 or 3×20/15/15.

Scaling: 100 Singles or 35 DU attempts

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds for Time

400m Run

25 American Kettlebell Swings

10/8 Strict Pull-Ups

2:00 Cardio Machine

50 Double Unders

Kettlebell: 53/35lb, 24/16kg

Accessory Work (No Measure)

3-4 Sets

10-12 Supine Grip Bent Over Barbell Row

10-12 Barbell Hip Thrusts

:30/:30 Paloff Press Hold

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