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)

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

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

10 Alternating Box Step-Ups

10 Scapular Push-Ups

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

:15 second Dead-Hang + :15 second Active Hang

6/6 Single Arm Ring Rows

Deadlift (Every 3:00 x 4 Sets
10-10-8-8 Deadlifts
4-6 Weighted Strict Pull-Ups

% of Deadlifts, starting @ 60%, goal of increasing to 70%
Pull-Ups: Choice on Load, Heavy)

Mind Flayer (AMRAP – Reps)

“Mind Flayer”

For Total Reps

12:00 AMRAP

2-4-6-8…

American Kettlebell Swings

Push-Ups

Box Jump Overs

Pull-Ups

Kettlebell: MRx 35/18, Rx 53/35

Box Height: 24/20

Goals / Stimulus / Objectives

Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.

Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.

Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings

RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.

Travel/Hotel/Limited Equipment (No Measure)

12:00 AMRAP

2-4-6-8…

Alternating Hang Dumbbell Snatch

Push-Ups

Bench Jump Overs

Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

3 Sets, For Quality

10 Chest Support Dumbbell Batwing Row

12-15 Ring Hamstring Curls

6/6 Ring Archer Push-Ups

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
3 Sets, For Quality

200m Run

4 Tall Muscle Cleans

6 Strict Press

4 Hang Power Cleans

6 Push Press

8 Abmat Sit-Ups

–

Into…

2 Sets, Building to working loads for the day.

4 Hang Power Cleans

4 Burpees to Target

4 Shoulder to Overhead

8 Abmat Sit-Ups

Demodog Duo (2 Rounds for time)

“Demodog Duo”

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Hang Power Cleans

12 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Shoulder to Overhead

24 Abmat Sit-Ups

Barbell Load: MRx 95/65, Rx 135/95

Score = Sum Total Time of Part A and Part B

Goals / Stimulus / Objectives

Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes

Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.

Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.

Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.

Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.

RPE 7–8 : You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.

Travel/Hotel/Limited Equipment (No Measure)

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Dual Dumbbell Hang Power Cleans

12 Burpees to Target

Dumbbell Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

4 Sets, For Quality

20 Russian Twists (Over and Back = 1)

– Max Hollow Hold

Rest 30 seconds

6 Inchworm to Hollow Hold (5sec @ Extended Plank)

– Max Weighted Plank @ 45/25lb, 20/10kg

Rest 60 seconds b/t sets

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
2:00 Cardio Choice

10 Alternating Scorpion Stretch

10 Alternating Active Pigeon Stretch

:15/:15 second Samson Stretch

Barbell Warm-Up (No Measure)

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

6 High Hang Snatch High Pull

6 Hang Hang Muscle Snatch

6 Tempo Overhead Squat 30×1 Tempo

6 Jumping Back Squats

–

Add some loads to the barbell so its off the floor

–

1-2x 3 Position Power Snatch + 3 Position Squat Snatch (High Hang, Hang, Floor)

–

Then

1-3 x Power Snatch + Squat Snatch Up to Working Loads

Power Snatch (Power Snatch + Squat Snatch

Every 2:30 x 5 Sets
1+1
Rest 10-15 seconds
1+1
Rest 10-15 seconds
1+1

Starting @ 70% of Power Snatch and increasing each set
The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go )

Back Squat (Back Squat
Every 2:30 x 5 Sets
5 Back Squats

Set1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 85%)

Goals / Stimulus / Objectives

Goal To build strength, improve positional stability, and develop confidence under heavy loads while maintaining proper form and control.

Stimulus A moderate-to-heavy loading scheme that progressively increases intensity over 5 sets. The focus is on smooth, controlled reps with consistent tempo and depth. Expect a strong demand on the legs and core, with an elevated heart rate by the later sets due to accumulated fatigue.

Primary Objective: Develop lower body strength by targeting the quadriceps, glutes, hamstrings, and spinal stabilizers. Build consistency and confidence with sub-maximal loading to prepare for heavier lifts in future training cycles.

RPE (Rate of Perceived Exertion)

Sets 1 & 2 (75%): RPE 6-7 – Challenging but manageable; focus on solid form.

Sets 3 & 4 (80%): RPE 7-8 – Moderate effort; maintain control and speed out of the hole.

Set 5 (85%): RPE 8-9 – Heavy; approach with focus, ensuring proper bracing and execution.

Accessory Work (No Measure)

5 Sets, For Quality

5/5 Single Arm Contralateral Box Step-Ups

100/100ft (30/30m) Suitcase Carry

8 Bodyweight Sissy Squat

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

Cardio Challenge

“Tabata Challenge”

For Total Calories:

Tabata Row

8 Sets x 20 seconds on /10 seconds off

Rest 2:00

Score = Sum of Row + Ski + Echo

CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Bench Press (Lunge & Bench
For Load:
5 Sets
10 Front Rack Walking Lunges
6 Dumbbell Bench Press
-rest 2:00 b/t supersets-

Perform the Bench Press at RPE 8 loading, leaving 2-3 reps in the tank at the end of each set. )

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

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
General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

PRVN Community Throwdown Workout #2 (Time)

PRVN Community Throwdown Workout #2:

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Pull-Ups (Rx+= Bar Muscle-ups)

Wall Ball: MRx 14/10, Rx 20/14

Barbell: MRx 95/65, Rx 115/75

Goals / Stimulus / Objectives

Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

Bench Press (Lunge & Bench
For Load:
5 Sets
10 Front Rack Walking Lunges
6 Dumbbell Bench Press
-rest 2:00 b/t supersets-

Perform the Bench Press at RPE 8 loading, leaving 2-3 reps in the tank at the end of each set. )

Accessory Work (No Measure)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

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