CrossFit Evergreen – CrossFit


“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a childrens’ book, but words that reach far beyond.

It’s easy to get caught up in “life”.

To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious they may be, do not create memories. Only today can.

Let’s recall a memory that makes you smile. Do you remember all the details of that day? What was the weather like? What were you wearing? Who was with you? These details, along with any others you can remember, were a result of being present.

Next time you are having a moment you know you are going to remember forever, try to soak in all the details to make that memory that much more sweet.

Front Squat (Front Squat

On the 2:30 x 6 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 73%
Set 3: 2 Reps @ 75%
Set 4: 6 Reps @ 73%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 78%


*All percentages based on 1RM Front Squat

– Be sure that the front squat PR you have logged is up to date.

– 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 weight used for your set of 2 at 78%

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

7 Front Squats (Light Weight)

5 Front Squats (Moderate Weight)

…Keep building (if needed) to 70% in sets of 3-4

Bane (Time)

For Time, with a 20:00 Time Cap:
40 Kipping Handstand Pushups (Scale=20 Wall Climbs)
20 Ring Muscle-Ups (Scale=30 Pull-ups)
10 Rounds of “Macho Man”
Barbell – Mrx 105/65 Rx: 125/85, Rx+:185/135

1 Round of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 Jerks
– Conditioning Category: Grindy Threshold. Athletes should move at their maximal sustainable pace while grinding through gymnastics and barbell reps.

– HSPU: Can be kipping or strict. Reps should take less than 5:00.

– RMU: Reps should take less than 6:00.

– “Macho Man”: Barbell loading should not exceed 65% of your 1RM push jerk. The 10 rounds should take less than 10:00.

– Score: Total time

– Break the HSPU in a way that will allow for quick breaks. Either a big set followed by smaller sets, sets of 10, or sets of 5-7 reps works really well.

– Similar to the HSPU, we want to break the muscle-ups in a way that will allow for quick breaks. Typically, one bigger set followed be smaller sets, or small sets (like 3-5 reps at a time) works well for athletes.

– “Macho Man” rounds are typically not completed unbroken unless the workout calls for it. The most common strategy is to complete the first 2 power cleans as singles, take a big breath, complete the last power clean and hold on to complete the rest of the complex unbroken. This help keep the heart rate under control.

– It is going to be easy to lose time between sets/reps in this workout as each movement requires a good bit of effort. Let’s be intentional with our breaks and try to make them as short as possible.



– Reduce Reps

– Use Riser(s)

– Time Cap At 5:00

– Double Dumbbell Push Presses

– Pike Push-Ups

– Push-Ups


– Reduce Reps

– Time Cap At 6:00

– Bar Muscle-Ups

– Ring Dips

– Burpee C2B or Pull-Ups


– Reduce Loading

– Sub Dumbbells

Shuttle, Carry, Bike Accessory (3 Rounds for time)

Shuttle + Carry + Echo

On the 3:00 x 3 Rounds:
6 Shuttle Sprint (6 x 30ft.)
6 Farmers Carry (6 x 30ft.)
15/12 Calorie Echo Bike

Dumbbells: MRx: 35/25, Rx: 50/35, Rx+: 70/50

– Athletes should perform the shuttle sprints and farmers carry in 30ft. sections.

–  The idea here is to complete each interval with time left over in the 3:00 window to rest.

– If needed, reduce the distances/calories or time cap each interval at 2:30 to allow for a reset between rounds.

– Score: Enter how long it takes to complete each interval. Overall score will be the slowest round.

– Reduce Distance
– 7 Calorie Row 
– 7 Calorie Ski
– 7 Burpees

– Reduce Distance
– Reduce Loading
– Sub Kettlebells
– Odd Object Carry

 – Reduce Calories
– 15/12 Cal Assault Bike
– 21/15 Cal Bike Erg or Row
– 15/12 Cal Ski
– 21 Shuttle Runs (30ft.)
– 15 Burpees