CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
For Quality

2 Sets

200m Run

5 Inchworm-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Press

5/5 Single Arm Ring Rows

10 Alternating Box Step-Ups

5 Box Jumps

3-5 Burpee Pull-Ups

12 Days of Fitness (Time)

“12 Days of Fitness”

1) Wall Walk

2) 200m Run

3) Handstand Push-Ups

4) Strict Pull-Ups

5) Burpee Box Jumps

6) Push-Ups

7) Single Arm Thruster (Switch arms each round)

8) Alternating Single Arm Devils Press

9) Goblet Squats

10) Single Dumbbell Step-Overs

11) Calorie Bike

12) Ring Muscle-Ups

Dumbbell: MRx 35/25, Rx 50/35

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: 25:00-35:00

Time Cap: 40 minutes

Primary Objective: Finish within the Time Cap

Secondary Objective: Increase pace as you go!

The 12 Days of Fitness is performed like the 12 Days of Christmas Song. Someone always gets this wrong, but the way this workout hits is to start with Day 1, then Day 2, then Day 1, then Day 3, then Day 2, then Day 1 and so on until the 12th Round where we will finish the entire workout with 12 Ring Muscle-Ups, 11 Calorie Bike (Any Bike), 10 Single Dumbbell Step-Overs, 9 Goblet Squats, 8 Alternating Single Arm Devils Press, 7 Single Arm Thrusters, 6 Push-Ups, 5 Burpee Box Jumps, 4 Strict Pull-Ups, 3 Handstand Push-Ups, 200m Run, and 1 Wall Walk.

A note for pacing strategy…. When you finish the round of 9, you are now only half way through the workout in terms of total reps accumulated

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench for Box and Sub Dips for Muscle-ups

Accessory Work (No Measure)

For Quality

5 Sets

8-10 Dumbbell Cuban Rotations

10/10 Single Arm Dumbbell Row

10 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 instrucition of the coach.
For Quality

2 Sets

200m Run

5 Inchworm-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Press

5/5 Single Arm Ring Rows

10 Alternating Box Step-Ups

5 Box Jumps

3-5 Burpee Pull-Ups

12 Days of Fitness (Time)

“12 Days of Fitness”

1) Wall Walk

2) 200m Run

3) Handstand Push-Ups

4) Strict Pull-Ups

5) Burpee Box Jumps

6) Push-Ups

7) Single Arm Thruster (Switch arms each round)

8) Alternating Single Arm Devils Press

9) Goblet Squats

10) Single Dumbbell Step-Overs

11) Calorie Bike

12) Ring Muscle-Ups

Dumbbell: MRx 35/25, Rx 50/35

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: 25:00-35:00

Time Cap: 40 minutes

Primary Objective: Finish within the Time Cap

Secondary Objective: Increase pace as you go!

The 12 Days of Fitness is performed like the 12 Days of Christmas Song. Someone always gets this wrong, but the way this workout hits is to start with Day 1, then Day 2, then Day 1, then Day 3, then Day 2, then Day 1 and so on until the 12th Round where we will finish the entire workout with 12 Ring Muscle-Ups, 11 Calorie Bike (Any Bike), 10 Single Dumbbell Step-Overs, 9 Goblet Squats, 8 Alternating Single Arm Devils Press, 7 Single Arm Thrusters, 6 Push-Ups, 5 Burpee Box Jumps, 4 Strict Pull-Ups, 3 Handstand Push-Ups, 200m Run, and 1 Wall Walk.

A note for pacing strategy…. When you finish the round of 9, you are now only half way through the workout in terms of total reps accumulated

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench for Box and Sub Dips for Muscle-ups

Accessory Work (No Measure)

For Quality

5 Sets

8-10 Dumbbell Cuban Rotations

10/10 Single Arm Dumbbell Row

10 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 instrucition of the coach.
For Quality

2 Sets

200m Run

5 Inchworm-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Press

5/5 Single Arm Ring Rows

10 Alternating Box Step-Ups

5 Box Jumps

3-5 Burpee Pull-Ups

12 Days of Fitness (Time)

“12 Days of Fitness”

1) Wall Walk

2) 200m Run

3) Handstand Push-Ups

4) Strict Pull-Ups

5) Burpee Box Jumps

6) Push-Ups

7) Single Arm Thruster (Switch arms each round)

8) Alternating Single Arm Devils Press

9) Goblet Squats

10) Single Dumbbell Step-Overs

11) Calorie Bike

12) Ring Muscle-Ups

Dumbbell: MRx 35/25, Rx 50/35

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: 25:00-35:00

Time Cap: 40 minutes

Primary Objective: Finish within the Time Cap

Secondary Objective: Increase pace as you go!

The 12 Days of Fitness is performed like the 12 Days of Christmas Song. Someone always gets this wrong, but the way this workout hits is to start with Day 1, then Day 2, then Day 1, then Day 3, then Day 2, then Day 1 and so on until the 12th Round where we will finish the entire workout with 12 Ring Muscle-Ups, 11 Calorie Bike (Any Bike), 10 Single Dumbbell Step-Overs, 9 Goblet Squats, 8 Alternating Single Arm Devils Press, 7 Single Arm Thrusters, 6 Push-Ups, 5 Burpee Box Jumps, 4 Strict Pull-Ups, 3 Handstand Push-Ups, 200m Run, and 1 Wall Walk.

A note for pacing strategy…. When you finish the round of 9, you are now only half way through the workout in terms of total reps accumulated

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench for Box and Sub Dips for Muscle-ups

Accessory Work (No Measure)

For Quality

5 Sets

8-10 Dumbbell Cuban Rotations

10/10 Single Arm Dumbbell Row

10 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 instrucition of the coach.
For Quality

2 Sets

200m Run

5 Inchworm-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Press

5/5 Single Arm Ring Rows

10 Alternating Box Step-Ups

5 Box Jumps

3-5 Burpee Pull-Ups

12 Days of Fitness (Time)

“12 Days of Fitness”

1) Wall Walk

2) 200m Run

3) Handstand Push-Ups

4) Strict Pull-Ups

5) Burpee Box Jumps

6) Push-Ups

7) Single Arm Thruster (Switch arms each round)

8) Alternating Single Arm Devils Press

9) Goblet Squats

10) Single Dumbbell Step-Overs

11) Calorie Bike

12) Ring Muscle-Ups

Dumbbell: MRx 35/25, Rx 50/35

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: 25:00-35:00

Time Cap: 40 minutes

Primary Objective: Finish within the Time Cap

Secondary Objective: Increase pace as you go!

The 12 Days of Fitness is performed like the 12 Days of Christmas Song. Someone always gets this wrong, but the way this workout hits is to start with Day 1, then Day 2, then Day 1, then Day 3, then Day 2, then Day 1 and so on until the 12th Round where we will finish the entire workout with 12 Ring Muscle-Ups, 11 Calorie Bike (Any Bike), 10 Single Dumbbell Step-Overs, 9 Goblet Squats, 8 Alternating Single Arm Devils Press, 7 Single Arm Thrusters, 6 Push-Ups, 5 Burpee Box Jumps, 4 Strict Pull-Ups, 3 Handstand Push-Ups, 200m Run, and 1 Wall Walk.

A note for pacing strategy…. When you finish the round of 9, you are now only half way through the workout in terms of total reps accumulated

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench for Box and Sub Dips for Muscle-ups

Accessory Work (No Measure)

For Quality

5 Sets

8-10 Dumbbell Cuban Rotations

10/10 Single Arm Dumbbell Row

10 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 instrucition of the coach.
For Quality

2 Sets

200m Run

5 Inchworm-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Press

5/5 Single Arm Ring Rows

10 Alternating Box Step-Ups

5 Box Jumps

3-5 Burpee Pull-Ups

12 Days of Fitness (Time)

“12 Days of Fitness”

1) Wall Walk

2) 200m Run

3) Handstand Push-Ups

4) Strict Pull-Ups

5) Burpee Box Jumps

6) Push-Ups

7) Single Arm Thruster (Switch arms each round)

8) Alternating Single Arm Devils Press

9) Goblet Squats

10) Single Dumbbell Step-Overs

11) Calorie Bike

12) Ring Muscle-Ups

Dumbbell: MRx 35/25, Rx 50/35

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: 25:00-35:00

Time Cap: 40 minutes

Primary Objective: Finish within the Time Cap

Secondary Objective: Increase pace as you go!

The 12 Days of Fitness is performed like the 12 Days of Christmas Song. Someone always gets this wrong, but the way this workout hits is to start with Day 1, then Day 2, then Day 1, then Day 3, then Day 2, then Day 1 and so on until the 12th Round where we will finish the entire workout with 12 Ring Muscle-Ups, 11 Calorie Bike (Any Bike), 10 Single Dumbbell Step-Overs, 9 Goblet Squats, 8 Alternating Single Arm Devils Press, 7 Single Arm Thrusters, 6 Push-Ups, 5 Burpee Box Jumps, 4 Strict Pull-Ups, 3 Handstand Push-Ups, 200m Run, and 1 Wall Walk.

A note for pacing strategy…. When you finish the round of 9, you are now only half way through the workout in terms of total reps accumulated

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench for Box and Sub Dips for Muscle-ups

Accessory Work (No Measure)

For Quality

5 Sets

8-10 Dumbbell Cuban Rotations

10/10 Single Arm Dumbbell Row

10 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 instrucition of the coach.
2:00 minutes on the Rower, increasing intensity

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

Warm-Up (No Measure)

To be completed at the instrucition of the coach.
Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Overhead Squat

– Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Snatch (Squat Snatch
Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)

Grannies (AMRAP – Reps)

“Grannies”

16:00 EMOM

minute 1: Max Overhead Squats

minute 2: Max Toes to Bar

minute 3: Max Row Calories

minute 4: Rest

Barbell: MRx 75/55, Rx 95/65

Goals / Stimulus / Objectives

Goal: 65/55 Round of Total Reps

Score: Total Reps

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

What do I mean when I say pick your poison? I mean pick your ‘money station. Reps achieved on all of these movements will be relatively similar; with a slight drop on the rower by comparison. Today, pick a station to drop the hammer on and aim to keep the other two consistent from round to round. Workouts like this require you to play the clock a bit, since transitions need to be built into each working minute.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

minute 1: Max Single Arm Overhead Squat

minute 2: Max Toes to Bar

minute 3: Max Shuttle Runs

minute 4: Rest

Dumbbell: Choice Loads

Accessory Work (No Measure)

For Quality:

12:00 EMOM:

Minute 1 – Max L-Sit

Minute 2 – :30 Max Dual Dumbbell Step-Ups 20” Box, 50/35lb, 22.5/15kg

This skill piece should be challenging. If possible, set up parallettes with a 6 inch stack of plates under your feet for a standard. For the Dual Dumbbell Step-Ups, these will begin to get very challenging as the interference of the core work into the step-ups will really hit those hip flexors.

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