CrossFit Evergreen – CrossFit


“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.

Anyone can talk.

Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Overhead Squat (Overhead Squat

On the 2:30 x 6 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 73%
Set 3: 2 Reps @ 75%
Set 4: 6 Reps @ 73%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 78%

*Percentages Based Off 1RM Overhead S)

– All reps should be taken from a squat rack or lifting blocks.

– Athletes should stick to their percentages even if they feel they could go heavier. We will build on these in the coming weeks.

– Score: Enter your set of 2 at 78%

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Overhead Squat Hold

10 Empty Barbell Overhead Squats

6 Overhead Squats (Light Weight)

4 Overhead Squats (Moderate Weight)

…Keep building (if needed) to 70% in sets of 3-4

Something Or Other (Time)

“Something Or Other”

For Time [10 Minute Cap]:
20 Power Cleans
20 Bench Press
20 Overhead Squats

Barbell: MRx: 115/65, Rx: 155/95, Rx+: 185/125
– Conditioning Category: Grind. Athletes will grind through these 3 barbell movements and are likely to be limited by muscle fatigue more than cardiovascular fatigue.

– Barbell Loading: Should not exceed 70% of your 1RM Bench or Overhead Squat. Reduce the loading if needed. Athletes can use multiple barbells or 1 barbell for all 3 movements.

– Workout Note: Barbell should be taken from the floor for the power cleans and overhead squat. The barbell should be taken from a rack for the overhead squat.

– Score: Total time it takes to complete the workout. If capped, add 1 second for every missed rep.

– The power cleans are likely going to be the easiest movement for athletes to grind through. Singles or small sets will work great here.

– The bench press is likely to hold up some athletes quite a bit. Going small sets right from the start is likely the most sustainable way to go here. Some options could be 3’s & 2’s, 4’s, 5’s, or 8-7-5. If you have the ability to go for bigger sets, let’s do it.

– The overhead squat is another movement the is likely to hold up some athletes quite a bit as well. We can aim for bigger sets than our bench press but we still may need more than just 2 sets here. Some options could be 8-7-5, 7-5-4-4, or 6-5-4-3-2.

Warm Up

With A Light Barbell:

5 Power Cleans

5 Bench Press

5 Overhead Squats

With A Moderate Barbell:

4 Power Cleans

4 Bench Press

4 Overhead Squats

With Workout Weight:

3 Power Cleans

3 Bench Press

3 Overhead Squats



– Reduce Loading

– Sub Dumbbells

Ski and Accessory (Time)

3 Rounds For Time:
12/9 Calorie Ski Erg
9 Double Dumbbell Devils Press
3 Wall Walks

Time Cap: 15 Minutes
DB-MRx: 25/15, Rx: 35/25, Rx+: 50/35
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

Warm Up

20s Ski

5 Burpees

20s Handstand Hold

20s Ski

3 Pull Ups

10 Handstand Shoulder Taps



– Reduce Cals

– 12/9 Cal Assault or Echo Bike

– 15/12 Cal Row


– Reduce Weight

– Burpees

– 1/2 Burpees


– Reduce Reps

– 20 Handstand Shoulder Taps

– 30s Handstand Hold Against A Wall

– Double Dumbbell Overhead Carry