CrossFit Evergreen – CrossFit


“You are what you do, not what you say you’ll do”. – C.G. Jung

With the advent of social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.

“I can’t hear what you’re saying, because your actions speak so loudly.”

When was the last time you said you were going to do something, but didn’t actually follow through? What stopped you from taking action?

Squat Snatch (Squat Snatch

On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 71%
Set 2: 2 Reps @ 76%
Set 3: 1 Rep @ 81%
Set 4: 1 Rep @ 78%
Set 5: 1 Rep @ 83%
Set 6: 1 Rep @ 86%

*All Percentages Based Off 1RM Squat Snatch

– For sets 1 &2 complete 2 squat snatches. Athletes do not need to hold onto the bar for both reps.

– For sets 3, 4, 5, &6, complete 1 squat snatch.

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

– Score: Enter weight for last set of 1 Rep at 86%

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Back Rack Snatch Grip Strict Presses

5 Overhead Squats

5 Snatch Grip Stiff Legged Deadlifts

5 Muscle Snatches

5 Power Snatches

5 Squat Snatches

With A Light Weight:

3 Squat Snatches

With A Moderate Weight:

2 Squat Snatches

…Make more jumps if needed until you reach your starting weight.

GHD-BoxJump Overs-HS Walk (AMRAP – Reps)

GHD + Box Jump Overs + Handstand Walk

50 GHD Sit-ups
30 Box Jump Overs (24/20)
50 GHD Sit-ups
Max Handstand Walk Segments (30ft.)

– Once athletes complete the 50 GHDSU/30 BJO/50 GHDSU, they’ll spend the remainder of the workout accumulating as many 30ft. HSW sections as possible. 

– The 30ft. section should be completed unbroken. If you kick down in the middle, you’ll need to restart that section.

– Athletes are required to step down off the box.

– Score: Total fully completed HSW segments. Or Seconds held for Handstands or Dumbbells

– Reduce Reps
– Weighted Sit-Ups
– Sit-Ups
– Toes To Bar

– Reduce Reps
– Reduce Box Height
– Box Step-Overs
– Squat Jumps

– Reduce Segment Distance
– Remove “Unbroken Rule”
– Max Handstand Hold
– Max HS Shoulder Taps
– Max Wall Walks
– Max Double Dumbbell Overhead Carry

Snake Bite (Time)

“Snake Bite”
Squat Snatches (MRx= Power Snatches)
Chest to Bar Pull-Ups (MRx= Chin Over Bar Pull-Ups)

Weights: MRx:75/55, Rx:75/55, Rx+:95/65

20 Min Cap. However, if you have 5-10 reps still to do, you can finish.

– Power Snatches
– Overhead Squats
– Single Dumbbell or Kettlebell

– Chin Over Bar Pull-Ups
– 9-7-5 Strict Pull-Ups
– Alternating Dumbbell Plank Rows 

Movement Prep
Practice Round
Squat Snatches
Chest To Bar
– Conditioning Category: Sprinty Threshold. Athlete should move at their fastest sustainable pace.

– Last time we completed this workout was 7.26.21. There may be a slight modification to the loading based on which age group category you fall into.

– Squat Snatches: Loading should not exceed 60% of your 1RM squat snatch. Athletes should be able to perform touch and go sets.

– C2B: Atheltes should be able to complete quick sets of 3 or more on the chest to bar.

– Score: Total time it takes to complete the workout.

– Out of the 2 movements, the squat snatches are the “slower” cycling movement. There is no need to try to fly through these.This should be the movement you breathe through and catch your breath.

– Shoot for quick sets and quick breaks on the chest to bar pull-ups. Seconds can easily tick away during your breaks between sets. Challenge yourself to chalk as little as possible.

– Keep your transitions smooth and intentional.



– Reduce Loading

– Power Snatches

– Overhead Squats

– Sub Single Dumbbell


– Reduce Reps

– Banded C2B

– Chin Over Bar Pull-Ups

– Strict Pull-Ups

– Alternating Dumbbell Plank Rows