CrossFit Evergreen – CrossFit

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss

People aren’t thinking about you.
People are thinking about what *you* are thinking about *them*.
Just think about it for a second.

We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.

Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of *another’s* thoughts… we can realize that we may be “minding” things that we don’t need to.

Your buck stops with you.
My buck stops with me.
And that’s all that really matters.

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Squat Snatch Ladder (Time)

Squat Snatch Ladder

For Time [13 Minute Cap]:

10 Reps @ 52%

8 Reps @ 60%

6 Reps @ 69%

4 Reps @ 77%

2 Reps @ 85%
– Use 1 barbell for all lifts. Athletes will be responsible for changing their own weights.

– Only rest here is the time it takes to change the weights on the bar.

– Score: Total time.


Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Presses From Back Rack

5 Snatch Grip RDL’s

5 Overhead Squats

With An Empty Barbell:

3 High Hang Squat Snatches

3 Hang Squat Snatches

3 Squat Snatches


2-3 Squat Snatches @ 40%

1-2 Squat Snatches @ 50%

1-2 Squat Snatches @ 58%

*From here, if you’d like to hit 1-2 squat snatches at each weight, you can or you can rest 1-2 minutes and begin the ladder.


– Power Snatches

– Sub Dumbbell(s)

“Snake Eyes” (AMRAP – Rounds and Reps)

“Snake Eyes”


3 Power Snatches

3 Chest to Bar Pull-ups

3 Box Jumps

6 Power Snatches

6 Chest to Bar Pull-ups

6 Box Jumps

Add 3 Reps Each Round

BB-MRx 75/45, Rx 85/55, Rx+ 95/65

Box-MRx Step Ups 24/20, Rx: Jumps 24/20
– Conditioning Category: Grindy Threshold

– Power Snatches: Loading should not exceed 60% of your 1RM power snatch.

– Chest To Bar: Athletes should be able to complete sets of 3 or more for the majority of the workout to perform reps as prescribed.

– Box Jumps: High box. Athletes should stand fully at the top of each rep.

– Score: Rounds + Reps.

– This workout is going to get grippy. We will need to be smart about our break up strategy early.

– The easier movement (out of snatches and chest to bar) to break up would be the chest to bar.

– Let’s aim to cycle the barbell in unbroken sets through at least the 6’s. From there, we can plan on going 2-3 sets for the rest of the workout or drop right to sets of 3 if you know chest to bar will become more challenging for you in the later rounds.

– Pace the box jumps in a way that will allow your grip to recover a bit.


3 Power Snatches

3 Chest To Bar

3 Box Jumps



– Reduce Reps/Loading

– Sub Single Dumbbell


– Reduce Reps

– Strict C2B

– Regular Pull-Ups

– Banded Pull-Ups

– Alternating Dumbbell Plank Rows


– Reduce Box Height/Reps

– Broad Jumps

– Squat Jumps