CrossFit Evergreen – CrossFit

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” couldn’t be truer.

It’s not the competition that will beat us. It will only be ourselves.

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Bench Press

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

-Alternating between sets of 3 at 70% and increasingly heavy singles

-6 total working sets, resting as needed between

-Round percentages up or down as needed to create clean numbers to work with


Hangnail (AMRAP – Rounds and Reps)


30 Dumbbell Hang Clean and Jerks (50/35)

200 meter Run or 250 meter Row

20 Barbell Facing Burpees

15 Deadlifts 185/135 (Rx+=245/165)

-Repeat workout from January 29, 2019

-Choose weights on the dumbbell and barbell that you can complete within 3 sets

-Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk

-There is no need to stand to full extension on the barbell-facing burpees


-The only two movements that we’d break up today are the deadlifts and dumbbell hang clean and jerks. We can aim to break these into 2-3 sets from the very beginning. Really strong scores for this workout are 3+ rounds, with most scores hovering in the mid 2’s. This means that rounds are taking anywhere between 5-6 minutes to complete. Pace accordingly to stay consistent across the 16 minutes.

Dumbbell Hang Clean and Jerks

2 Sets: 15-15

3 Sets: 10-10-10


2 Sets: 9-6 or 8-7

3 Sets: 5-5-5 or 6-5-4


(Bringing the Weight Down)

-There are a couple ways to bring the dumbbell back down from overhead. Each has their pros and cons. The faster version is to bring the weight from overhead directly between the legs. While it is faster, it can also be more taxing and cause you to break more often. The slower version is to stop at the shoulder on the way down before swinging the weight between the legs. While this is slower, it can allow you to control the movement a little more and potentially hold on for larger sets.