CrossFit Evergreen – CrossFit

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that might not even be noticeable. But shortly thereafter, that soft sound brings a soft echo. Still, maybe nothing to turn heads. Yet, the echo then builds… doubling, tripling, several times over. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise.

The misnomer is that a big life shift requires the “loudness” to turn heads at the start. Not true. What is important here isn’t the decibel, or the magnitude… but the intention.

Disciplined intention is everything. And we just need to start it.

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“Disgrace” (Time)

3 Rounds For Time:

10 Squat Cleans

10 Push Jerks

MRx: 95/55, 115/75, 135/95

SQUAT CLEANS: Aiming for small sets or singles. Less than 1:00 per round.

PUSH JERKS: Aiming for unbroken sets but definitely no more than 1 break in any round. Less than 1:00 per round.

SCORE: Time.

– Break up the squat cleans in a way that will allow for unbroken sets of push jerks.

– This workout is all about the third round of squat cleans. Be smart with pacing and your break up strategy leading up to that point.

– The push jerks will get challenging on the legs so pause in the front rack or overhead if needed to let the legs come back a bit versus dropping the bar.


3 Squat Cleans

3 Push Jerks



– Reduce Reps

– Reduce Loading

– Sub Dumbbells


– Reduce Reps

– Reduce Loading

– Sub Dumbbells

“Strict JT” (Time)


Strict Handstand Push-ups

Strict Ring Dips


Time Cap: 12:00
INTENTION: Checking up on our upper body push capacity. This workout has direct interference between the movements and will likely be challenging for many athletes to finish under the time cap (especially after the previous pieces). Let’s see what we’ve got even with some fatigue.

SCORE: Total Time.


2 reps of each movement.



– Reduce Reps

– Use Riser

– Double Dumbbell Strict Presses


– Reduce Reps

– Banded Reps

– Box, Bench, Or Bar Dips


– Reduce Reps

– Elevate Hands


Not For Time:

30 Toes to Bar (Knee Ups)

300 Meter Ski Erg

40 GHD Sit-ups (M&M’s)

400 Meter Ski Erg

50 AbMat Sit-ups

500 Meter Ski Erg

INTENTION: Work the midline and the lungs.

SCORE: Mark Completed