CrossFit Evergreen – CrossFit
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there? We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Deadlift x 5 (5 Rounds for weight)
Deadlift
For Total Load:
5 Sets of 4
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Prep
– Perform 3-5 sets of 2-3 reps building to first working set.
Modifications
– Sub Dumbbells
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– Conditioning Category: Threshold
– “Helen” is a classic benchmark that was last completed on 8.13.2021
– Run: Completed in under 2:30.
– KBS: Full swings that finish all the way overhead. Choose a weight that you can complete the swings unbroken every round. This station should take under 45s to complete.
– Pull-Ups: Complete in 1-2 sets every round. Reduce the reps if needed. This station should take under 45s to complete.
– Score: Time
– Anytime we have a benchmark like this, we’re looking to get outside our comfort zone.
– The first priority of this workout is big sets of swings and pull-ups
– If you’re confident with 21 + 12 unbroken, look to find the *max* run pace that still allows for unbroken sets.
– If the inside movements will be more challenging, slow down your run a little to maximize your ability on the swings and pull-ups.
– We want seamless transitions between movements. As soon as you complete one movement think “how quickly can I start the next?”
– Anytime we have a benchmark like this, we’re looking to get outside our comfort zone.
– The first priority of this workout is big sets of swings and pull-ups
– If you’re confident with 21 + 12 unbroken, look to find the *max* run pace that still allows for unbroken sets.
– If the inside movements will be more challenging, slow down your run a little to maximize your ability on the swings and pull-ups.
– We want seamless transitions between movements. As soon as you complete one movement think “how quickly can I start the next?”
Prep
Practice Round:
100m Run
7 Kettlebell Swings
3 Pull-Ups
Modifications
400 METER RUN
– 500 Meter Row
– 1000 Meter Bike
– 400 Meter Ski Erg or Run
21 KETTLEBELL SWINGS
– Reduce Loading
– Russian KBS
12 PULL-UPS
– Banded Pull-ups
– Ring