CrossFit Evergreen – CrossFit

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

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Bench Press x 2 (5 Rounds for weight)

Bench Press

For Total Load:

5 Sets of 2
 – Barbell can be taken from a rack.

– Athletes can build or use the same weights across all sets.

– Rest as needed between sets.

– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.


With An Empty Barbell:

10 Bench Presses

Loading Up:

– Perform at least 3 warmup sets before your first working set.

Put It In Reverse (AMRAP – Rounds and Reps)

“Put It In Reverse”



Hand Release Push-ups

Bike Erg Calories

Dumbbell Front Rack Reverse Lunges

Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Grindy Threshold

– Dumbbell Front Rack Reverse Lunges: Perform with 2 dumbbells. Hands need to stay in contact with the handles of the dumbbells.

– Score: Rounds + Reps

– Break the hand release push-ups as needed. Try to avoid any slow “sticky” reps.

– The pace on the bike should be the last priority here. Bike at a pace that will allow you to hold on for big unbroken sets of lunges.

– Aim to go unbroken on the lunges for as long as you can.


4 Hand Release Push-Ups

6 Bike Erg Cals

8 Dumbbell Front rack Reverse Lunges



– Regular Push-Ups

– Elevate Hands


– Calories On Any Machine


– Reduce/Removing Loading

– Sub Kettlebells or Barbell