CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2-3 Sets, For Quality

:30 Seconds Jump Rope Practice

6 /6 Half Kneeling KB Windmi ll

12 Alternating Single Arm Kettlebell Swings

6/6 Single Arm Ring Row s

10 Ring V-Out s

Power Clean (Power Clean
5 Sets @ 75-85%
1.1.1.1.1
*Rest 10-15s b/t reps
*Rest 2:00 b/t sets

% is Based on 1RM Power Clean)

Hide The Anger, Practice Smiling in the Mirror (5 Rounds for time)

“Hide The Anger, Practice Smiling in the Mirror”

For Time:

Every 3:00 x 5 Sets

50 Double Unders

8/8 Kettlebell Hang Snatch

5/4 Strict Pull-Ups (Rx+=Ring Muscle Ups)

Kettlebell: MRx 44/26, Rx 53/35

Goals / Stimulus / Objectives

Goal: 1:30-2:15/ Set

Score: Average Interval Time

Stimulus: Upper Body Interference

RPE : 7/10

This workout today should feel more like a skill capacity session that builds on the last Ring Muscle-Up session like this where we just had American Kettlebell Swings and Ring Muscle-Ups.

Primary Objective : Achieve each set in under 2:15

Secondary Objective : Unbroken Ring Muscle-Ups

Travel/Hotel/Limited Equipment (No Measure)

For Time:

Every 3:00 x 5 Sets

50 Double Unders

8/8 Dumbbell Hang Snatch

5 Strict Pull-Ups

5 Strict Dips

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

12:00 EMOM:

Minute 1 – 10-12 Dumbbell Bench Press

Minute 2 – 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy

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
Warm-Up

8:00 minutes, For Quality

5/5 World’s Greatest Stretch

10 Alternating Cossack Squats

5 x Lateral Shuttle (10ft / 3m)

5 Inchworm Push-Ups

5 Up Downs

Back Squat (Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%)

Extra Instructions:

Today, each set is on a 3:00 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.

Gotham’s Reckoning (AMRAP – Reps)

“Gotham’s Reckoning”

For Max Reps

4 Sets

1:45 AMRAP

5 Shuttle Runs

15 Goblet Squats

Max Burpees to Target

Rest 45 seconds b/t sets

Score = Total Reps Completed

Kettlebell Load: MRx 53/35, Rx70/53

Shuttle Run = 25ft Out and Back

Goals / Stimulus / Objectives

Primary Objective: Complete the Buy-In Work requirement in under 1:15.

Secondary Objective : Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.

Stimulus : Leg Stamina and Max Aerobic Capacity

RPE: 8–9/10 : Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees after completing Shuttle Runs and Air Squats. The short rest is enough to catch the breath but not fully recover.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

5 Rounds

:30 Single Leg Banded Hip Thrusts , Right

:30 Single Leg Banded Hip Thrusts, Left

12 Dual Dumbbell Step-Ups 20”, Choice on load

-rest :45 b/t sets-

Recovery (Checkmark)

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
2:00 Cardio Choice

–

Body Flow Warm-Up

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

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
2 Sets

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Hang Power Clean

3 Push Press

3 Low Hang Power Clean + Push Jerk

8 Kip Swings

6 Strict Knee Raises

–

Add Loads to the Barbell

1-2 Sets

3 Touch and Go Clean and Jerks

3-5 Kipping Knees to Chest

3 Quick Single Clean and Jerks

3-5 Building to Working Option for Toes to Bar

A Storm is Coming (Time)

“A Storm is Coming”

For Time:

3 Rounds

18 Toes to Bar

15 Clean & Jerks

Barbell: MRx 95/65, Rx 135/95

Goals / Stimulus / Objectives

Goal: 9:00-15:00

Time Cap: 17:00

Stimulus: Barbell Cycling and Midline Interference

RPE: 8/10

Primary Objective: Toes to Bar in 3-4 Sets

Secondary Objective : Steady Barbell Cadence

Travel/Hotel/Limited Equipment (No Measure)

For Time:

3 Rounds

24 V-Ups

18 Dual Dumbbell Clean and Jerks

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

Finisher for the Day (In Class)

For Quality:

4-5 Sets

:20/:20 Single Leg Paloff Hold

:15 Boat Pose Hold

Pick a distance from the rig for the paloff that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.

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
2:00 Row @ Easy Pace

—

2 Sets: For Quality

6 Walking Inchworm Push-Ups

10 Cross-Over Box Step-Overs

6/6 Single Leg Barbell Romanian Deadlifts

1 Wall Walk + 10 second Wall Facing Handstand Hold

Split Jerk (Jerk Complex
For Load:
5 Sets @ 65-75%
-1 Push Jerk + 2 Split Jerks)

PRVN Community Throwdown Workout #4 (Time)

PRVN Community Throwdown Workout #4:

For Time:

21-15-9

Deadlifts MRx 115/75, Rx 185/125

Box Jump Overs 24/20’’

7-5-3 Wall Walk to 10’’ inch off Wall (MRx= 30″ inch off wall)

-1:00 Rest-

9-15-21

Deadlift MRx 155/105, Rx 225/155

Box Jump Overs

Handstand Push-Ups (MRx=Push-Ups)

Goals / Stimulus / Objectives

Time Domain: 12:00-18:00

Time Cap: 20:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

Athletes should expect to push hard through both segments, with a brief rest to recover partially. The combination of heavier deadlifts and inverted movements (wall walks/HSPU) will quickly elevate heart rate and fatigue.

Primary Objective: Complete each section of the workout as quickly as possible while maintaining proper movement mechanics. Athletes should aim to break deadlift sets judiciously and cycle box jumps efficiently. For the wall walks and HSPU, the goal is to avoid prolonged rest between sets.

Secondary Objective: Move smoothly between exercises with minimal transition time. Controlling the heart rate and breathing after box jump overs will be critical for the subsequent gymnastics movement (wall walks or HSPU), where precision and technique are key.

Accessory Work (No Measure)

4 Sets, For Quality

:15/:15 second Single Leg Sorenson Hold

:30/:30 second Half Kneeling Paloff Press Hold

3-5 Ring Dips @ 42×1 Tempo

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
For Quality

8:00 minutes

30 Second Machine of Choice, Increasing Pace Each Set

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Mountain Climber Lunges

10 Hollow Rocks

PRVN Community Throwdown Workout Workout #3A (AMRAP – Rounds and Reps)

9:00 AMRAP:

3* Toes to Bar

6 Lateral Burpees Over the Barbell

9 Thrusters

Barbell: MRx 75/55, Rx 95 /65

* Every round, the number of Toes to Bar increases by 3 reps. (Round 1: 3 TTB, Round 2: 6 TTB, Round 3: 9 TTB, etc.)

PRVN Community Throwdown Workout Workout #3B (Weight)

Workout #3B:

From 9:00 to 15:00 (6:00 window)

Establish a 3-Rep Max Clean

Power or Squat Clean permitted

Reps must be Touch-and-Go (TnG) without resting the bar on the floor between reps

Goals / Stimulus / Objectives

Primary Objective

Workout #3A (9:00 AMRAP): Accumulate as many rounds and reps as possible while managing the ascending Toes-to-Bar volume.

Workout #3B (6:00 Window): Establish the heaviest possible 3-Rep Max Clean (touch-and-go) immediately after the AMRAP.

Secondary Objective

Workout #3A: Maintain efficient movement and quick transitions to minimize rest. The focus will be moving quickly from the Toe to Bar to the barbell, and from the Barbell back to the rig as the walk between the rig and the barbell will be the area to focus on most to maintain efficiency.

Workout #3B: Focus on proper setup, strong hip extension, and smooth bar path rather than rushing between reps, ensuring clean technique under fatigue.

Stimulus:

Workout 3A) High Intensity Triplet: Gymnastics Density: The increasing TTB reps alongside Burpees and Thrusters create a demanding combination of grip, core, and cardio stimulus.

Workout #3B): Testing speed strength, power and technique under accumulated fatigue, requiring focus on bracing and controlled cycling of the barbell.

RPE: 10/10 *Test Workout

Accessory Work (No Measure)

Accessories (To be completed as part of class)

3-4 Sets, For Quality

10-12 Dumbbell Bench Press

12-15 Goblet Cyclist Squats

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
400m Easy Run

—

2 Sets, For Quality

9/7 Calorie Machine of Choice

:30 second Jump Rope

10 Down Dog Calf Gas Pedals

10/10 Single Leg Glute Bridge

Eleven’s Fury (AMRAP – Reps)

“Eleven’s Fury”

8 Sets, For Max Reps

3:00 AMRAP / 1:00 Rest

12/9 Calorie Echo Bike

200m Run (Sub with 225m/195m Ski)

12/9 Calorie Row

– Max Double Unders

Big Class:

Can switch the Echo Bike and Row if you start at the same time on the clock, or can start in a waterfall style for larger groups with needs for 3 or 4 groups to move through this in order to facilitate the workout.

Goals / Stimulus / Objectives

Goal: 30+ Double Unders / Set

Primary Objective: Maximize total Double Unders across all 8 intervals. Complete the Echo Bike, Run, and Row quickly yet sustainably, leaving ample time to accumulate reps on the rope.

Secondary Objective : Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique on both machines and Double Unders.

Stimulus : A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination.

RPE : ~8/10

Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.

Approach each interval with a plan: know the pacing you can hold on each machine and what Double Under set you’re aiming for. Use the 1-minute rest to reset, control breathing, and stay mentally focused. Consistency is key—strive to maintain or improve performance each round.

Travel/Hotel/Limited Equipment (No Measure)

40:00 minute EMOM

Minute 1: Cardio Choice

Minute 2: 20 Renegade Rows

Minute 3: Cardio Choice

Minute 4: 10 Air Squats + Plank Hold in Remaining Time

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets, For Quality

15 Seated Barbell Calf Raises

10/10 Banded Psoas March

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)