CrossFit Evergreen – CrossFit


“Our patience will achieve more than our force.” – Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

Overhead Squat (Overhead Squat

On the 2:30 x 6 Sets:
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%

*All Percentages Based Off 1RM Overhead Sq)

– 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 heaviest set of 3 reps at 73%.

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Overhead Squat Hold

10 Empty Barbell Overhead Squats

6 Overhead Squats (Light Weight)

4 Overhead Squats (Moderate Weight)

…Keep building (if needed) to 65% in sets of 3-5

2-3 Zone (4 Rounds for reps)

“2-3 Zone”

AMRAP 2-2-2-3:
12/9 Calorie Row
7 Burpee Box Jump Overs (24″/20″)
Max Toes to Bar

Rest 1 Minute Between Rounds.
– Conditioning Category: Sprint Intervals. Athletes will sprint through each round of rowing and burpee box jump overs, then chip away at as many TTB reps in the remaining time as possible.

– Row: Should be completed in less than 1:00.

– Burpee Box Jump Overs: Should be completed in less than 1:00. Jumping off the box is allowed. Burpees should be performed facing the box.

– Toes To Bar: Athletes should have at least 20s to chip away at as many toes to bar reps as possible in the remaining time of each round.

– Score: Enter total reps completed each interval. Overall score will be total reps completed.

– Aim to row faster than usual but not at a pace that will impact your burpee box jump overs significantly.

– Similar to the row, we are aiming for a faster pace than usual on the box.

– Aim for manageable sets on the toes to bar. Ideally, we are completing the same number of reps on the toes to bar each round and gaining a few extra reps on the last round with the extra minute in that interval.

Warm Up

6 Cal Row

5 Burpee Box Jump Overs

4 Toes To Bar

Rest 30s

6 Cal Row

5 Burpee Box Jump Overs

4 Toes To Bar



– Reduce Cals

– 1:00 Time Cap

– 15/12 Cal Bike Erg

– 12/9 Cal Assault or Echo Bike

– 12/9 Cal Ski

– 12/9 Cal Air Run


– Reduce Reps

– Burpee Box Step-Overs

– Burpee To Target

– Bar Facing Burpees


– Toes To As High As Possible

– Knees To Chest


– Sit-Ups

Handstand Push Up & Dumbbell Step Over (AMRAP – Rounds and Reps)

Handstand Push-up + Dumbbell Step Over

3-6-9-12-15… Handstand Push-ups
6 Dumbbell Box Step Overs (24″/20″)

Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– The HSPU can be kipping or strict. Each round you’ll add 3 reps.

– The dumbbell box step overs should be performed with 2 dumbbells. Both feet need to touch the top of the box before you step down on the other side.

– Score: Total rounds + reps



– Reduce Reps (2,4,6 or 1,3,5)

– Use Riser(s)

– Pike Push-Ups

– Push-Ups


– Reduce Reps

– Reduce Loading

– Reduce Box Height

– Single Dumbbell

– Dumbbell Step Back Lunges