CrossFit Evergreen – CrossFit

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss

People aren’t thinking about you.
What people are thinking about – is what you’re thinking about them.

We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.

Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of *another’s* thoughts… we can realize that there’s only one opinion that matters. With every other one being – background noise.

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Back Squat

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 70% of 1 Rep Max Back Squat


Hit and Run (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)

Three round triplet workout with a single, heavy-ish dumbbell

The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets

Dumbbell Snatches: Alternate arms each rep (6 each)

Dumbbell Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position


With the heavier dumbbell, it might be better to switch hands on the floor for the snatches to preserve quality and consistency of your reps

Shoot for 1-2 sets on the dumbbell squats (21 straight or 12-9)

Push for less sets on the dumbbell squats, as the run comes after and you can keep moving forward there

Knowing you’ll have a fairly steady pace on the heavy dumbbell when you come in from the runs, push the 400’s more than you want to and focus on catching your breath between dumbbell snatch reps


Let’s focus on keeping the dumbbell close to our body on both movements

Especially with a heavier dumbbell, this becomes even more important

For the snatches, make sure the weight stays behind the toes on the floor and tight to the shirt on the pull

For the squats, keep the weight as close to the middle of the body as possible

We recommend the goblet position, as that is the easiest option to get set-up with and maintain a good position