CrossFit Evergreen – CrossFit

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.

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Back Squat

Back Squat “3-6-12”

3 Reps @ 100% of 10RM Back Squat

6 Reps @ 93% of 10RM Back Squat

12 Reps @ 85% of 10RM Back Squat



We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets

The percentages are based off your 10RM Back Squat

We completed a 10RM Back Squat test recently on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets


Red Zone (Time)


Hang Power Snatch (75/55)

Thrusters (75/55)

This barbell couplet alternates between a total body pull and a total body press

The weight is designed to be very light

You should be able to complete 30+ reps at each movement when fresh

Use one weight for both barbell movements

The rep scheme goes “down and back” for a total of 138 reps

Choose weights that allow you to complete the work in less than 10 minutes


The hang is defined as anywhere above the knee”



If this was a normal 21-15-9 workout, we’d look to start smart on the 21’s to help us thrive through the 15’s and sprint through the final set of 9’s

In this workout, the reps go back up following the set of 9, so that strategy won’t work

In this case, your set of 9 is essentially the “break” of the workout that bridges the gap between the larger sets

Take the full rep number (138) into account when figuring your break-up plan

This will help you sustain your effort as you climb back up in reps on the second half

Even though the weight is light, don’t be afraid to break this up into quick sets with very short breaks (~5 seconds) between

Once you have your plan in place, do you best to stick with it

Consider the following break-up options for each round:

Rounds of 21:

1 Set: 21

2 Sets: 12-9

3 Sets: 7-7-7 or 8-7-6

4 Sets: 6-5-5-5

Rounds of 15:

1 Set: 15

2 Sets: 8-7

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

Round of 9:

1 Set: 9

2 Sets: 5-4

3 Sets: 3-3-3 or 4-3-2

Home WOD

Metcon (Time)


Single Dumbbell Hang Power Snatch (50/35)

Single Dumbbell Thrusters (50/35)



-Single Arm Dumbbell Russian Swings

-Odd Object Ground to Overhead


-Single Dumbbell Goblet Thrusters

-Jumping Squats (2x Reps)

-Odd Object Thrusters

Today’s couplet workout is all about weightlifting, as we alternate between 2 single dumbbell movements

The rep scheme works down from 30-10 and then back up to 30

The workout flows like this:

30 Single Dumbbell Hang Power Snatches

30 Single Dumbbell Thrusters

20 Single Dumbbell Hang Power Snatches

20 Single Dumbbell Thrusters

10 Single Dumbbell Hang Power Snatches

10 Single Dumbbell Thrusters

20 Single Dumbbell Hang Power Snatches

20 Single Dumbbell Thrusters

30 Single Dumbbell Hang Power Snatches

30 Single Dumbbell Thrusters

Within the workout, we’ll alternate arms every 5 reps

Choose one light-moderate dumbbell for both movements based on the movement that is more challenging for you

This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement

Since this workout has fairly high reps [220] with just one piece of equipment, go with a lighter weight if you’re on the fence between two options

You can expect this workout to take between [10-18] minutes to complete


The hang position is defined as anywhere about the knees

After swinging the dumbbell between your legs like a kettlebell, you’ll jump the weight overhead in one fluid motion

You can pause at the shoulders on the way down, but not on the way up

Click Here to see a demo of this movement

Body Armor

3 Giant Sets on each leg:

5 Tempo Bulgarian Split Squats (5s down, 5s up)

10 Regular Bulgarian Split Squats

Rest as needed between sets.



Today’s Body Armor is focused on building lower leg capacity with a “drop set”

We’ll start with 5 tempo Bulgarian split squats (5s down, 5s up), with loading

Then we’ll complete 10 regular split squats, without a tempo (same side)

After the 15 reps have been completed on the first side, change legs and do the same to finish the first set