CrossFit Evergreen – CrossFit

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rarther be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.

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Bar Crawl (3 Rounds for reps)

“Bar Crawl” (Teams of 3)


Bench Press

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes


50 Front Squat (135/95)

50 Front Squat (155/105)

AMRAP Front Squat (185/135)

Rest 3 Minutes


50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

-Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between

-Athletes will split reps up how they see fit, with one person working at a time

-The work is set at 50 reps on the first two barbells

-The scored portions are total reps completed at the final barbell

-Enter separate scores for the bench, front squat, and deadlifts

-The front squats come from the ground, not the rack

-Use one bar and change weights, but it is ok to have multiple if teammates are using different weights

-Athletes should be able to complete the following reps at each barbell within the workout:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps


-Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around

-A good break-up strategy is one that helps you avoid excess muscle fatigue early

-You’ll benefit from switching partner before the bar starts to slow down

-If you have to struggle to lock out the weight, it’s too late

-It’s not about the size of the set, rather the consistency of all sets

-Below are potential break-up strategies from each bar:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps