CrossFit Evergreen – CrossFit


“Rome was not built in a day.” – John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.

We can become consumed with the idea of making it… finishing “Rome.” And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.

What goals are you chasing? What actions are you taking (or bricks you are laying) each day in order to get closer to achieving those goals? If you ever catch yourself feeling overwhelmed by your goals and thinking “I’ll never get there,” refer back to your actions. Ask yourself if these actions are aligning with what you are chasing.

Deadlift (Deadlift

On the 3:00 x 3 Sets:
5 Reps @ 83%

*Percentage Based Off 1RM Deadlift

– Control your bar on the way down from this lift.

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

– Score: Enter weights used each set.

Head Over Heels (2 Rounds for reps)

“Head Over Heels”

AMRAP 5:  
Max Toes to Bar

On the Minute [Starting @ 0:00]:
9 Deadlifts

Rest 2 Minutes

AMRAP 5:  
Max Handstand Push-ups

On the Minute [Starting @ 0:00]:
9 Deadlifts

Barbell: MRx: 135/95, Rx: 155/115, Rx+:185/135
– Conditioning Category: Grindy Threshold. Athletes will grind through deadlift reps on the minute while maintaining their maximal sustainable pace on the gymnastics.

– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should take less than 30s.

– Toes To Bar: Athletes should be able to get at least 7 reps each minute.

– HSPU: These can be kipping or strict reps. Athletes should be able to get at least 7 reps each minute.

– Score: Enter reps completed each AMRAP. Overall score will be the sum total.

– Aim for 1-2 sets on the deadlifts every minute.

– How we break up the TTB will depend on our capacity. If these tend to break down pretty quickly, let’s go with small sets right from the start. If out TTB are pretty strong, let’s hold on for some bigger sets here.

– Same as the TTB, the HSPU will depend on our capacity. Start with small sets if needed or bang out some big ones while you’re fresh.

– It’s good to set a goal for each minute so we can chase a number. Even if our break up strategy shifts on the fly, we at least know how many reps we want to get.

Warm Up

3 Deadlifts (Light)

3 Knees To Chest

3 Toes To Bar

3 Deadlifts (Workout Weight)

3 HSPU Negatives




– Toes To As High As Possible

– Knees To Chest


– Weighted Sit-Ups

– Sit-Ups


– Reduce Loading/Reps

– Sub Dumbbells

– Sub Kettlebells


– Use Riser

– Pike Push-Ups

– Push-Ups

– Double Dumbbell Push Presses

Bonus Burn (No Measure)

Tabata 30/30

3 Rounds
-DB Bicep Curls
-OH Tricep Extensions
-Weighted Glute Bridges
You pick the weights. Focus on full range of motion. Glute Bridges can be single leg.