CrossFit Evergreen – CrossFit


“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.

Or we can view days as opportunities.

Time to tend to the field.

Shoulder Press (Strict Press

Build To Heavy Single

– Take the bar from a rack.

– Legs should remain straight throughout the press.

– Score: Heaviest successful lift.


10 Empty Barbell Strict Presses

5 Strict Presses @ Light Weight

2-3 Strict Presses @ Next Weight Jump

…Keep building in singles from here. Make big jumps early on and small ones as you get closer to your max.

2k Row (Time)

Max Effort 2k Row
– Conditioning Category: Threshold

– Damper Setting: Between 5 & 6.

– Score: Total time it takes to complete 2,000 meters.

Monitor Setup:

* Select Workout

* New Workout

* Single Distance

* Set to 2000 Meters

* Set Splits to 500 Meters

* Set Pace Boat to Desired Split Time (Optional)

* Change Display to Show Pace Boat (Optional)


* Simple strategy

* Think of this as a 4×500 Meter Row

* Take 20 hard pulls at the start of each 500 meter interval

* Settle into a manageable pace for the remaining meters


* More complex strategy

* Start: 10-15 Hard Pulls

* First 500: Desired Split Time +4 Seconds

* 500-1000: Desired Split Time +3 Seconds

* 1000-1500: Desired Split Time +2 Seconds

* 1500-1700: Desired Split Time +1 Seconds

* Last 300: Sprint To Finish Below Desired Split Time


50 Meters (+2 Estimated Average Split Time)

50 Meters (At Estimated Average Split Time)

50 Meters (-2 Estimated Average Split Time)



– 4,000m Bike

– 1,600m Ski Erg

– 1,600m Run

– 1,200m Air Run

Skill Practice (AMRAP – Reps)

Skill Practice

10 Minutes of Jump Rope or Single Leg Skill Practice  

* Single Leg Squats – Pistols
* Pull Ups
* Double Unders
Pick a skill to work on for 10 min. These are suggestions.