CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (8-10 minutes)

2-3 Sets, For Quality

1:00 Cardio Choice

5/5 World’s Greatest Stretch

6 /6 Half Kneeling KB Windmi ll

6/6 Single Arm Ring Row s

10 Ring V-Out s

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 False Grip Ring Row

6 Bar Kip Swings

10 second Tuck L-Hang

4 Burpees + 4 Box Jump Overs

8/6 Calorie Bike

–

Ring Muscle-Up Skills and Progressions (10-15 minutes)

Gymnastics Skill (No Measure)

Ring Muscle-Ups

8:00 EMOM

3-5 Ring Muscle-Ups

Extra Instructions / Coaches Notes

Level 3: as prescribed

Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips

Level 1: 5-7 Ring Rows + 5-7 Push-Ups

Live Ammo (Calories)

“Live Ammo”

12:00 EMOM

minute 1: 10 Burpee Box Jump Overs

minute 2: 15 Toe to Bar

minute 3: Max Calorie Bike

minute 4: Rest

Box: 24/20in

Score = Total Sum Calories

Goals / Stimulus / Objectives

Goal: Complete 18/13+ Cals

RPE: 9/10

Stimulus: Quad and Midline Stamina

Primary Objective: Finish with a strong Bike Sprint on each round

Secondary Objective : Complete each set of Burpee Box Jump Overs in under 45 seconds.

Workout Strategy and Coaches Notes:

We should be looking to tackle the Burpee Box Jump Overs at a strong pace, looking for efficiency and how well we can maintain our pace on each set. For the Toe to Bar we want to see big sets here with the ideal of completing each set of 15 reps unbroken or close to unbroken. The Bike should be hit at around 90% intensity with the idea of emptying the tank on the final set.

Travel/Hotel/Limited Equipment (No Measure)

12:00 EMOM

minute 1: 12 Line Facing Burpees

minute 2: 15 Toe to Bar

minute 3: Max Effort Cardio Machine

minute 4: Rest

Accessory Work (No Measure)

Part A)

10:00 EMOM

Minute 1 – 8 Narrow Grip Bench Press, Moderate

Minute 2 – 16 Dual KB Gorilla Rows

Part B)

5:00 Tabata (:20 Work/:10 Rest)

Station 1 – Banded Bicep Curls

Station 2 – Banded Tricep Extensions

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 Movement Prep (6-8min)

3 Sets: For Quality

20/20 Line Hops (Forward and Back + Lateral)

10 Bootstrap Squats

10 Alternating Step-Ups

10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads

10 Dumbbell Goblet Squats @ Warm-Up Loads

Warm-Up (No Measure)

To be completed at the instruction of the coach
Specific Prep (4-6min)

2 Lateral Shuttle Runs

6/6 Dumbbell Snatch @ Warm-Up Loads

8 Alternating Goblet Step-Ups

8 Goblet Squats

2 Shuttle Runs

6/6 Dumbbell Snatch @ Workout Loads

8 Alternating Goblet Step-Ups

–

Bring Barbells to the Rack and Start Loading towards a 5RM

Back Squat (Take 15:00 minutes to Establish
Back Squat 5RM
)

Extra Instructions / Points of Performance

We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.

Ron (AMRAP – Rounds and Reps)

“Ron”

15:00 AMRAP

8 Shuttle Runs

12 Dumbbell Snatch, Right

12 Dumbbell Snatch, Left

16 Goblet Box Step Ups

Shuttle Run = 25ft / (7.5m) Out and Back

Dumbbell: MRx 30/20lb, Rx 50/35lb

Box: 24in/20in

Score = Rounds + Reps

Overview / Goals / Stimulus / Objectives

Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups

Secondary Objective: Consistent Shuttle Run Pace

Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch

RPE: 8/10

The goal is to maintain steady movement without hitting a fatigue wall too early.

Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.

Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.
Strategy:

Pacing & Efficiency

Maintain a steady, controlled pace from the start to avoid burnout.

Focus on smooth transitions between movements to minimize wasted time.

Avoid redlining early—consistency will yield a higher score over 15 minutes.

Strategy (No Measure)

Breakdown by Skill Level

Advanced:

Aim for unbroken movements with quick, controlled transitions.

Maintain a steady run pace, slightly pushing in the final minutes.

Intermediate:

Break snatches into two quick sets if necessary (6-6 per arm).

Manage breathing during shuttle runs and step-ups to prevent burnout.

Beginner:

Break snatches into smaller sets (e.g., 4-4-4 per arm).

Step deliberately during shuttle runs instead of sprinting.

Use a lighter dumbbell or adjust box height if needed.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

4 Sets: For Quality

5 Seated Vertical Jump

4/4 Single Leg Plyo Step Up

5 Broad Jumps

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
Mobility Prep and Body Heat: (8-10 minutes)

400m Run

2:00 Bike

:30/:30 Pigeon Pose

:30/:30 Couch Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Warm-Up (No Measure)

To be completed at the instruction of the coach
General + Specific Prep (Warm-Up Loads) / (8-10 minutes)

2 Sets: For Quality

10 Alternating Deep Lunge Mountain Climbers

10 Dual Dumbbell Deadlifts

8 Dual Dumbbell Hang Power Clean and Push Jerk

:20 second Wall Lean March / Sprint

Solar Flare (Calories)

“Solar Flare”

For Max Calories with a Partner

4 Sets:

4:00 AMRAP

6 Dual Dumbbell Burpee

8 Dual Dumbbell Hang Clean and Jerk

200m Run

– Max Calorie *Bike

– Rest 2:00 b/t sets-

Dumbbells: MRx 30/20lb, Rx 50/35lb

Workout Flow: Waterfall Format

Athletes will work in a waterfall-style progression, moving sequentially through each station. The workout begins with Dumbbells, transitions into a Run, and finishes with alternating max-calorie efforts on the Bike in the remaining time of 4:00 minutes

Workout Breakdown:

Partner 1 starts by completing all Dumbbell Burpees and Dumbbell Hang Clean & Jerks.

Once Partner 1 finishes the Dumbbell movements, Partner 2 may begin their Dumbbell work.

Partner 1 moves on to the Run immediately after finishing the Dumbbells, while Partner 2 continues their Dumbbell work.

Even if Partner 1 is still running, Partner 2 can start their run once their Dumbbell work is done.

Once Partner 1 returns from the Run, they can begin accumulating calories on the Bike.

After Partner 2 returns from the Run, both partners will alternate on the Bike for max calories in the remaining time.

This structure ensures constant movement, strategic pacing, and an intense finish on the Bike.
Goals / Stimulus / Objectives

Goal Calorie Count: Each athlete should aim for 12-18+ calories per bike effort depending on size, power output, and fatigue management.

Total team calorie goal: 80-120+ calories across all 4 sets.

Stimulus: This is a threshold-style workout, meaning athletes should work at a sustainable but aggressive pace throughout.

RPE: 9/10

Primary Objective: Maximize calories on the bike while maintaining smooth, efficient movement in the dumbbell work and run. The faster and smoother the first three movements, the more time and energy left for the bike each round.

Secondary Objective: Manage fatigue efficiently by breathing through each movement and avoiding wasted transitions.

Strategy (No Measure)

Dumbbell Burpees: Find a rhythm—avoid pausing too long between reps. Control breathing to prevent spiking the heart rate too soon.

Dumbbell Hang Clean & Jerks: Use the legs to drive the weight up rather than relying purely on the arms. Keep an efficient front-rack position to avoid unnecessary fatigue.

200m Run: Move at a pace that is tough but controlled—the goal is to get to the bike with enough energy to push hard. No slow jogging—push the effort while staying composed.

Bike: Ramp up quickly—every second counts. Work in short, aggressive bursts if there’s limited time. Use the final 15-20 seconds to sprint for max calories.

Key Takeaways:

Move efficiently through the dumbbells and run to leave maximum time and energy for the bike.

Communicate with your partner so transitions are quick and seamless.

Hold a sustainable pace early, but push the final two rounds to hit your best calorie output.

Travel/Hotel/Limited Equipment (No Measure)

For Time:

24-20-16-12-8

Alternating Dumbbell Snatch

20-16-12-8-4

Burpee Bench Jump Overs

12-10-8-6-4

Strict Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

5 Sets: For Quality

6/6 Single Leg Landmine Deadlift , Moderate

12 Barbell Hip Thrusts , Moderate

Rest as needed b/t sets

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
Mobility and Body Heat (4 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

:30/:30 Deep Lunge Ankle Mobilization

:30/:30 Banded Front Rack Stretch

General + Specific Prep (4-6 minutes)

2 Sets:

8 Box Step-Ups + 6 Box Jumps (Step-Down)

6 Tall Muscle Cleans + 6 Barbell Front Squats

:15 second Passive Hang + :15 second Active Hang

8 Ring V-Outs

8 Ring Rows

Gymnastics Skill (No Measure)

Gymnastics Specific Progressions (10-15 minutes)

Toe to Bar

Chest to Bar

Bar Muscle-Up

Blackhole (Time)

“Blackhole”

3 Rounds

12 Box Jumps (Step Down)

12 Front Squats

12 Toes to Bar

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Front Squats

15 Chest to Bar Pull-Ups (MRx = Pull-Ups)

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Front Squats

18 Bar Muscle Ups (MRx = Burpee Pull-Ups)

Box: 24in/20in

Barbell: MRx 75/55lb, Rx 95/65lb

Score: Time

Goals / Stimulus / Objectives

Goal: 18:30 – 25:00

Time Cap: 25 minute Time Cap

Stimulus: Open Style 3 Part Workout with escalating gymnastics complexity.

RPE: 8/10

Primary Objective: Push the Early Rounds

Secondary Objective: Intelligent Bar Muscle Up Approach
Coaches Notes and Strategy

Today’s workout will be an Open style ascending skill piece, but the fitness demand will be high here. The early rounds of gymnastics are on the approachable side in this setup, and the one massive set of bar muscle ups is our standout separator at the end. Look to tackle the gymnastics sets here with smart breaks from the get-go in order to have enough in the tank to tackle that last big set of Bar Muscle-Ups well. Listen to your lower body during the box jump and front squat combo, especially in the 18s here!

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds

12 Box Jumps (Step Down)

12 Goblet Squat

12 V-Ups

-rest 1:30-

2 Rounds

15 Box Jumps (Step Down)

15 Goblet Squat

15 Pull-Ups

-rest 1:30-

1 Round

18 Box Jumps (Step Down)

18 Goblet Squat

18 Burpee Pull-Ups

Box: 24in/20in

Barbell: 95/65lbs (43/30kg)

Score: Time

Can sub a Bench for Box if non is available

Accessory Work (No Measure)

5 Sets: For Quality

12-16 GHD Sit-Ups

:16/:16 Second Side Star Plank

:16/:16 Second Copenhagen Plank

Recovery (Checkmark)

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General /Specific Movement Prep (3-5 minutes)

2 Sets: For Quality

:30 second Row

4 Inchworm to Hollow Hold (1-2sec)

:30 Second Shuttle Runs

8 Barbell Romanian Deadlifts

6 Tall Muscle Cleans

4 Hang Power Cleans

Barbell Warm-Up (No Measure)

To be completed at the instruction of the coach.
Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)

3 Pause Power Clean

3 Slow Pull Power Clean

3 Power Clean

–

Then Build Towards Working Loads

*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.

Singularity (Weight)

“Singularity”

40:00 EMOM

minute 1: 15/12 Calorie Row

minute 2: 3 Wall Walks

minute 3: 6 Shuttle Run

minute 4: 3 Power Cleans

Barbell: MRx 185/125lb, Rx 225/155lb

Shuttle Run = 25ft / 7.5m Out and Back

Goals / Stimulus / Objectives

Goal: Each movement should be completed in 40-50 seconds , leaving time to recover before the next minute begins.

Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components . Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.

RPE: 7/10

Primary Objective: Maintain consistent effort across all 10 rounds , ensuring each movement is completed within the minute.

Secondary Objective : Manage heart rate and breathing to avoid burnout. Smooth transitions and efficient movement will be key to lasting the full 40 minutes.

Coaching Notes and Workout Strategy:

Calorie Row: Keep a controlled, steady effort without redlining too early.

Wall Walks: Stay composed and efficient, avoiding excessive rest between reps.

Shuttle Runs: Maintain a quick but steady pace, focusing on controlled turns.

Power Cleans: Move with intention. Singles are recommended to preserve strength and power across all rounds.

The key to success is staying composed and efficient throughout the entire 40 minutes. Athletes should focus on breathing, pacing, and movement quality to sustain output.

Travel/Hotel/Limited Equipment (No Measure)

40:00 EMOM

minute 1: 45 second Cardio Choice

minute 2: 3 Wall Walks

minute 3: 6 Shuttle Run

minute 4: 10 Dual Dumbbell Power Clean

Accessory Work (No Measure)

4 Sets: For Quality

5/5 Single Leg Lateral Box Jumps

:30/:30 Side Plank

1:00 Sorenson Hold

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 Child’s Pose

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up: (4-6 minutes)

2 Sets: For Quality

12 Banded Pull Aparts

12 second Hollow Hold

6 Inchworm Push-Ups

12 Down Dog Toe Touches

10/10 Single Leg Glute Bridges

Specific Warm-Up ( 6-8 minutes)

3 Sets: For Quality

10 Glute Hip Thrust Off Bench

8 Barbell Bench Press, Building Loads

10 second Ring Support Hold

8 Dual Kettlebell Deadlifts, Building Loads

100ft Farmers Carry

Bench Press (Bench Press
Take 10 minutes to Establish a 10 Rep Max)

Extra Instructions / Coaches Notes

We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.

Event Horizon (Time)

“Event Horizon”

Every 4:00 x 4 Sets

20 GHD Sit-Ups

15/10 Ring Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

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

Score = Slowest Time / Set

Goals / Stimulus / Objectives

Workout Flow:

Athletes will complete a set of movements within a 4-minute window , aiming to finish each round with time to recover before the next interval begins. The combination of midline endurance, pressing strength, and grip stamina will challenge muscular fatigue and consistency across all four sets.

GHD Sit-Ups target core endurance and explosiveness.

Ring Dips demand strict upper body control and pressing strength.

Dual Kettlebell Deadlifts reinforce posterior chain engagement and grip endurance.

The Farmers Carry is a final grip and core test, requiring control and stability under fatigue.

Goal: Each round should be completed in 2:30-3:15 , allowing at least 45 seconds of rest before the next interval.

Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.

RPE: 7/10

Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality , ensuring sufficient rest before the next set.

Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.
Workout Strategy and Coaching Notes

GHD Sit-Ups: Move at a controlled, steady pace to avoid excessive early fatigue.

Ring Dips: Break into controlled sets to prevent failure. Avoid hitting fatigue too soon.

Kettlebell Deadlifts: Maintain a strong, braced position to protect the lower back.

Farmers Carry: Keep a steady walking pace with controlled breathing to avoid grip burnout.

Consistency across all four sets will be the difference-maker in this workout. Athletes should focus on quality movement and smart pacing to maximize output.

Travel/Hotel/Limited Equipment (No Measure)

Every 4:00 x 4 Sets

20 V-Ups

15/10 Strict Dips

15 Dual Kettlebell Deadlifts

100ft Dual Kettlebell Farmers Carry

Load: 53/35lb, 24/16kg

Score = Slowest Time / Set

Accessory Work (No Measure)

For Quality:

5 Sets

10 Ring Bicep Curls

10 Ring Tricep Skull Crushers

Rest as needed b/t sets

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