CrossFit Evergreen – CrossFit


“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams

We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.

We learn after mistakes, no question about that, but there’s something even more important here – the *will* to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life with safety at the top of mind.

Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.

What is a skill or movement you are feeling frustrated by lately? What are a few mistakes you’ve made on this movement that you have learned something from?

Bench Press (Bench Press

On the 2:30 x 6 Sets:
5 Bench Press (58-68%)

*Percentage Based Off 1RM Bench Press

– 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

10 Push-Ups

10 Empty Barbell Bench Press

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building (If needed) in sets of 2-3 to 58%

Semi-Pro (AMRAP – Reps)


1,500/1,200 Meter Row
Max Bench Press

Directly Into..

1,000/800 Meter Row
Max Bench Press

Directly Into..

500/400 Meter Row
Max Bench Press

Barbell: MRx: 115/65, Rx: 135/85, Rx+: 155/105
– Conditioning Category: Grindy Threshold. Athletes should row at their threshold pace. They’ll then end up grinding through the bench press reps that follow each row.

– Barbell Loading: Loading should not exceed 65% of your 1RM bench. Athletes should be able to manage small sets within the workout.

– 1st Row: Should be completed in 6:30 or less leaving 30+ seconds for bench press reps.

– 2nd Row: Should be completed in 4:30 or less leaving 30+ seconds for bench press reps.

– 3rd Row:Should be completed in 2:30 or less leaving 30+ seconds for bench press reps.

– Score: Enter total bench press reps completed throughout the workout.

– Athletes can afford to push the row a bit as the goal is to get as many bench press as possible.

– Aim to row at or about 5s slower than your 2k pace throughout.

– Dial back your pace for the last 50-100m to prepare for the bench.

– Athletes can aim to get a big set followed by smaller sets on the bench or just start with small sets right away.

– Athletes can expect to bank a good amount of reps in the first AMRAP then, taper off in the second and third AMRAPS.


1,500/1,200 METER ROW

– Reduce Distance

– 6:30 Time Cap

– 3,000/2,400m Bike (Any)

– 1,200/950m Ski

– 1,200m Run

1,000/800 METER ROW

– Reduce Distance

– 4:30 Time Cap

– 2,000/1,600m Bike (Any)

– 800/650m Ski

– 800m Run

500/400 METER ROW

– Reduce Distance

– 2:30 Time Cap

– 1,000/800m Bike (Any)

– 400/320m Ski

– 400m Run


– Reduce Loading

– Sub Dumbbells

– Strict Press @ 60% of 1RM Strict Press

Rope and Clean & Jerk Accessory (Time)

Rope Climb + Dumbbell Clean & Jerk

5 Rounds For Time [15 Minute Cap]:
3 Rope Climbs (15ft.)
10-8-6-4-2 Double Dumbbell Clean & Jerks

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

– Each round, the dumbbell clean and jerks will decrease. 

– Only the front heads of the dumbbells need to touch the floor each rep.

– Athletes should perform true push jerks here, not push presses. 

– Dumbbells can touch the floor outside OR inside the legs. This is up to the athlete to decide.

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


– Reduce Reps

– 12ft. Climb

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope


– Reduce Loading

– Single Dumbbell

– Double Kettlebell Hang C&J

– Barbell C&J @ 65% of 1RM C&J