CrossFit Evergreen – CrossFit


“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:

10% of what we read.

20% of what we hear.

30% of what we see.

50% of what we hear and see.

70% of what we say and write.

90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.

Squat Snatch (Squat Snatch

On the 2:30 x 6 Sets:
Set 1: 1 Rep @ 78%
Set 2: 1 Rep @ 81%
Set 3: 1 Rep @ 83%
Set 4: 1 Rep @ 81%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 88%
*All Percentages Based Off 1RM 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 used for 1 Rep at 88%

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.

Karabel (Time)


10 Rounds For Time:
3 Power Snatches MRx95/55,Rx115/75, Rx+135/95
15 Wallballs MRx: 14/10, Rx: 20/14

Time Cap: 18 Minutes

– Conditioning Category: Threshold 

– Power Snatch: Loading should not exceed 70% of 1RM power snatch. Reps should take less than 1:00 each round.

– Wallballs: Reps should be completed in less than 1:00 each round.  

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

– It is likely that singles on the power snatches will be the most sustainable strategy for the barbell. If the barbell is something you are more confident in cycling however, hold on for touch and go sets.  

– Let’s aim for 1-2 sets on the ball throughout. If you are going touch and go on the barbell, 3 sets may be needed at some point. Let’s aim to keep all breaks on the ball 5 seconds or less. 

– This will be a great pacing test for us. Take a look at the clock after round 1, that way you can see how your pacing was after the workout is complete (divide your overall time by 10, then compare that number to your first round time).
Warm Up

2 Rounds:

2 Power Snatches

6 Wallballs



– Reduce Loading

– Reduce Reps

– Sub Dumbbell(s)

– Kettlebell Swings


– Reduce Reps

– Reduce Target Height

– Reduce Loading

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

Echo Sprints (Calories)

Echo Sprints

[For Total Calories]
Second Echo Bike Sprint

Rest 1 Minute Between Sets.
– Looking for hard efforts across each interval.

– Score: Enter calories completed overalltotal.


– Row

– Bike Erg

– Ski Erg

– Shuttle Runs

– Air Run

– Outdoor Run