CrossFit Evergreen – CrossFit

“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.

Yet we can work tirelessly for that next finish line, putting all of our eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.

It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?

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Back Squat

10-8-6-4-2 Reps

Ascending percentages with each:

On the 0:00… 10 Reps @ 60% of estimated 1RM

On the 3:00…. 8 Reps @ 67%

On the 6:00… 6 Reps @ 75%

On the 9:00… 4 Reps @ 82%

On the 12:00… 2 Reps @ 87%


Metcon (Time)

2 Rounds: (20 min Cap)

70 Wallballs (20/14)

50/35 Calorie Row

30 Hanging DB Power Snatches (50/35)

15 C2B Pull-ups (Rx+=Bar Muscle-Ups)

-2 Round chipper with larger set counts on each movement.

-The Open thus far has had short sets, and high round counts. A fitting test to come can be repetition management, with higher counts.

-This workout forces us to think more on our breakup strategy.


-With larger set counts, purposeful management will be important.

-Break sets before we need to. With higher volume work on the pull-up bar for example, we can be reduced to small sets and good sized breaks between.


-We can push here to some extent, knowing we can recover on the following row.

-Example breakup strategies can be 40-30, 20-20-15-15, 15-15-15-15-10, or even fast 10’s.


-With two pulling movements ahead, let’s push our pace in the front half and recover some in the back.

-Think a bit slower than our 2K pace (around 5-10s slower).

DB Snatches:

Be wary of our arms taking over here. We need those for the following reps on the gymnastics.

-Example breakup strategies can be unbroken, 20-10, or 3×10.

C2B Pull-Ups:

-This is where separation can take place between athletes significantly.

-Break before we need to, as it’s less about the first round, and more about the second.

-Visualize doing 30 for time. How would we break that up?

-Long body beneath the pull-up bar, focusing on maximizing our whip through the kip swing.

-Example breakup strategies are 9-6, 6-5-4, fast 3’s.