CrossFit Evergreen – CrossFit

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as a means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

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Back Squat

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 104%

Set #8 (On the 11:00) – 1 Rep @ 104%

Set #9 (On the 12:00) – 1 Rep @ 104%

Set #10 (On the 13:00) – 1 Rep @ 104%

Set #11 (On the 14:00) – 1 Rep @ 104%

Percentages Based On 5RM Back Squat

Sets 1-4 Completed “On the 2:00”

Sets 5-11 Completed “On the 1:00”


-Week #2 in our progression.

-Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume, versus absolute. Aiming for five singles at 104%.

-Working off a running clock for this piece

-Sets 1-4 Completed “On the 2:00”

-Sets 5-11 Completed “On the 1:00”


Underrated (AMRAP – Reps)


30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round



-Reduce Reps

-45 Single Unders (1.5x)

-30 Seconds of Practice

-Over the 9 minutes of work, the hang squat clean reps climb by 1 every round

-The double under reps will remain the same throughout the workout

-Let’s choose a double under variation or rep number that can ideally be completed in 1 set each round

-The hang squat cleans should be performed at a weight that you could cycle for around 12-15 reps unbroken when fresh

-The score for this workout is total reps completed at the end of the 9 minutes *including double unders



-It’s the work that can’t be seen in the workout description that truly counts in this workout

-The opening 3 rounds essentially serve as a buy-in for what’s to come later

-The challenge comes as the hang squat clean reps start to climb higher and the double under volume piles up

-Move at a smooth pace early on that you see yourself holding 6+ minutes into this workout

Hang Squat Cleans:

-Once the barbell starts to approach a number that you consider challenging, think about getting to smaller checkpoints within the bigger set

-These checkpoints can help you to start the next movement more quickly than if you were thinking about having to complete a large set

-For Example:

-In the set of 8, just think about getting 4 reps done

-If you’re feeling good at 4, see if you can finish out the full set

-If you need a quick break, you’re already halfway done

Double Unders:

-Setting the rope down neatly after each set can also allow for efficient transitions and minimize wasted time during this short workout

-With a lot of transitions back and forth, time spent untangling the rope can add up fast