CrossFit Evergreen – CrossFit


“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgment. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there *with* you.

Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.

When was the last time you expressed empathy?

Shoulder Press (Strict Press

On the 2:30 x 6 Sets:
3 Strict Press (78-88%)

*Percentage Based Off 1RM Strict Press

– Barbell should come from a rack.

– Athletes should stick to given percentage range as we will build off this in the coming weeks.

– Score: Enter all 6 weights used.

Warm Up

20s Belly To Wall Handstand Hold

20s Barbell Elbow Rotations

20s Barbell Overhead Hold

20s Strict Presses


5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building (If needed) in sets of 2-3 to 78%

Walk The Line (Time)

“Walk The Line”

5 Rounds For Time:
9 Chest to Bar Pull-ups
30ft. Dumbbell Walking Lunge
60 Double Unders
30ft. Dumbbell Walking Lunge

Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35

Time Cap: 18 Minutes
– Conditioning Category: Threshold. Athletes should aim to hold their maximal sustainable pace throughout.

– Chest To Bar: Should be completed in less than 1:00.

– Lunges: Athletes should mark a 30ft. section. Both feet should begin behind the start line. Both feet should finish fully beyond the finish line. Perform with 2 dumbbells down by the sides taking breaks as needed. 30ft. should take less than 30s to complete.

– Double Unders: Should be completed in less than 1:30.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep. A fully completed 30ft. section = 1 rep.

– Aim for 1-2 sets on the pull-ups.

– Aim for unbroken lunge efforts for as long as possible. If needed, 1 quick break is okay as long as it is under 10s just to shake out the arms.

– If we need to break somewhere, let’s break on the double unders. These breaks tend to be less than 7 seconds and are easy to hold yourself accountable on vs. on the pull-up bar or dumbbells.

– Quick transitions here will be key.

Warm Up

3 Pull-Ups

3 C2B

6 Walking Lunge Steps (Unweighted)

6 Walking Lunge Steps (Workout Weight)

10 Single Unders

10 Double Unders

6 Walking Lunge Steps (Unweighted)

6 Walking Lunge Steps (Workout Weight)



– Reduce Reps

– Banded

– Chin Over Bar Pull-Ups

– Strict Pull-Ups

– Alternating Dumbbell Plank Rows


– Reduce Loading

– Sub Kettlebells

– Barbell Front Rack Walking Lunge

– 8 Lunges In Place


– Reduce Reps

– 1:30 Time Cap

– 90 Single Unders

– 1:00 Effort On Any Machine

Bike & Box (Time)

Bike + Box Jump Over

30-20-10 [10 Minute Cap]:
Echo Bike Calories
Box Jump Overs (All The Way)

Box: (24″/20″)

– Alternate back and forth between the bike and the box jump overs.

– “All the way over” means that athletes should clear the box completely. No part of the body should make contact with the box.

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

30-20-10 CAL ECHO BIKE

– Reduce Cals

– 30-20-10 Cal Assault Bike

– 40-30-20 Cal Bike Erg or Row

– 30-20-10 Cal Ski

– 30-20-10 Shuttle Runs (30ft. = 1)

– 30-20-10 Cal Air Run

– 400-300-200m Run


– Reduce Reps

– Reduce Box Height

– Regular Box Jump Overs (30″/24″)

– Broad Jumps