CrossFit Evergreen – CrossFit


“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn

Motivation feels good.

It makes things feel… easy.

When we’re motivated, productivity just flows. But what’s challenging about it, is that motivation isn’t always there. Let’s be real about it. It’s not an everyday thing. We’re going to have tough days.

We recognize anything in life that’s worth working towards won’t be easy. And it will not be a matter of if, but when, we are challenged and tested to the core. In this moment, motivation may very well not be there for us…. chances are actually highly likely that it won’t be.

What will always be there however, is our commitment.

Our success can be drawn back to the level of commitment to the little things. “Discipline” is not reserved for the military or martial arts – it is our anchor for seeing us through the storm. It will never be a single action that makes us. It’s instead hundreds and thousands of smaller decisions, repeated time and time again, through dedicated commitment.

Let’s be aware of the habits and commitments we hold ourselves to. Whereas motivation is a short-term fix, commitments to daily healthy habits guide us through the inevitable storms.

What are 3 daily habits you consider to be “non-negotiables?” These can be related to anything between training, health, life, relationships, etc. For example, “each day, I complete my 10 minute mobility routine, eat vegetables at every meal, and put screens away 90 minutes before bedtime.” Regardless of feeling motivated or not, your day does not feel complete without these things. If you haven’t formed these habits yet, let’s think of 3 things we can start doing today to help keep you focused on the hard days.

Back Squat (Back Squat

On the 2:30 x 6 Sets:
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 78%
Set 3: 1 Rep @ 80%
Set 4: 5 Reps @ 78%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 83%

*All Percentages Based Off 1RM Back Squat

– 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 1 Rep at 83%

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

6 Back Squats (Light Weight)

4 Back Squats (Moderate Weight)

…Keep building (if needed) to 75% in sets of 2-3

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
– Conditioning Category: Threshold. Athletes should move athletes their maximal sustainable pace.

– Workout Flow: Athletes can perform reps and movements in any order/fashion they would like. You are not required to start or finish on any particular movement.

– Ring Muscle-Ups: Athletes can perform this workout as prescribed whether they have ring muscle-ups or not.

– Row: Athletes should be able to hold 700+ Cals/Hr throughout to complete calories as prescribed.

– Wallballs: Athletes should be able to string together sets of 5 or more wallballs to complete loading/reps as prescribed.

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



– Reduce Reps

– 20 Strict Ring Muscle-Ups

– Jumping Ring Muscle-Ups

– Strict Ring Dips

– Bar Muscle-Ups

– Chest To Bar


– Reduce Cals

– 60 Cal Ski

– 80 Cal Bike Erg

– 60 Cal Assault or Echo Bike

– 60 Cal Air Run

– 80 Shuttle Runs (25ft. = 1)


– Reduce Reps

– Reduce Loading

– Single Dumbell Thrusters

– Empty Barbell Thrusters