CrossFit Evergreen – CrossFit

“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

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3 Rounds:

30 Seconds Active Samson

30 Seconds Pigeon Pose (Each Side)

30 Seconds Active Divebombers

30 Seconds Double Dumbbell Romanian Deadlifts

Home WOD

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Double Dumbbell Deadlifts

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest



Single Dumbbell Deadlifts (Alternate Arms Every Round)

Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off

We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes

After a big day yesterday of upper body and squatting, we’ll use different muscle groups today to balance things out

Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round

Your score will be the lowest number of reps at each movement added together

For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps


The dumbbell weight is designed to be on the lighter side

Touch one head of the dumbbells on the outside of the feet in the bottom of each rep

This should be a weight that you are capable of competing for 35+ reps unbroken when fresh

Within the workout you should be able to hold on for all 20 seconds

Click Here for a demo video

If you have a barbell available and would like to use it, the prescribed weight would be (135/95)

Body Armor

Body Armor

4 Giant Sets:

15 Single Leg Glute Bridges (Left)

15 Single Leg Glute Bridges (Right)

15 Weighted Glute Bridges

15 Glute Bridges

Rest 1 Minute Between Sets



Todays Body Armor focuses on the muscles of the posterior chain with 3 variations of glute bridges

These sets are not for time – focus on quality over speed

Move directly from one movement into the next and rest 1 minute between sets

You can stay at the same weight or increase wight each round for the weighted glute bridges


Single Leg Glute Bridge:

Weighted Glute Bridge:

Glute Bridge:


Strict Handstand Push-Ups

HSPU with no added assistance from a kip.
On the 1:30 x 7

1 Set of Strict Handstand Push-ups



Week 3 of 3 in this progression

The goal is to slightly increase your score over previous attempts

Within each 90 second window, you’ll complete a single set of strict handstand push-ups

While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets

Pick a number from the beginning that you think you can hold throughout

Enter your lowest round number as your score

For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9



Box Handstand Push-ups

Double Dumbbell Strict Press



Flex Seal (Time)

For Time:

50 AbMat Sit-ups, 25′ Handstand Walk

25 Dumbbell Deadlifts, 25′ Handstand Walk

40 AbMat Sit-ups, 25′ Handstand Walk

20 Dumbbell Deadlifts, 25′ Handstand Walk

30 AbMat Sit-ups, 25′ Handstand Walk

15 Dumbbell Deadlifts, 25′ Handstand Walk

20 AbMat Sit-ups, 25′ Handstand Walk

10 Dumbbell Deadlifts, 25′ Handstand Walk

10 AbMat Sit-ups, 25′ Handstand Walk

5 Dumbbell Deadlifts, 25′ Handstand Walk

Double Dumbbells: 50’s/35’s



Reduce Distance

30 Seconds of Practice

30 Seconds of Handstand Weight Shifting

30 Seconds of Box Shoulder Taps


Single Dumbbell Deadlifts (2x Reps)

Barbell Deadlifts (135/95) (61/43)

Today’s conditioning piece will train your handstand walking skills under midline fatigue

Between each set of AbMat Sit-ups and Dumbbell Deadlifts is a 25′ Handstand Walk

You can set your Dumbbells and AbMat 25 feet apart so you are essentially handstand walking from station to station


The dumbbell weight we’re using today would be heavier on some movements, but it is relatively light for the deadlift

Choose a weight that allows you to complete each round in 1-2 sets

Holding the bells on the outside of the body with a narrow stance, you’ll tap on head of the dumbbell on the floor in the bottom of each rep


Walking in 25′ increments today for a grand total of 250′

Each 25 foot segment should take 30 seconds or less to complete

Adjust your distance or choose a variation that works within this time frame



The AbMat Sit-ups and relatively light deadlifts are lower skill movements, but they will fatigue nearly every part of the body for handstand walks

Adjust your pace on these two movements to maximize your abilities on your hands

If you know the handstand walks will present a big challenge, slow down your cycle time on sit-ups and break up the deadlifts more than you want to

This slower pace will enable you to approach the handstand walks under control, which can lead to better execution

If you’re more confident in your handstand walking abilities, see if you can push the pace on these two movements


The hardest part on handstand walks can sometimes be just starting the movement

Waiting for the perfect time is common, as this is a very high skill movement

Breaking the 25 feet into smaller chunks physically and mentally can help you get going soon after finishing the deadlifts and sit-ups

Rather than thinking of having to go 25 feet unbroken, just kick up and get 5-10 feet

Once you’re up, you may feel like you can