CrossFit Evergreen – CrossFit


“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.

It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Overhead Squat (Overhead Squat

Build To A Heavy Single

– The barbell should come from a rack.

– We aren’t necessarily looking to PR but if it’s there, go for it!

– We suggest performing no more than 5 attempts.

– Score: Heaviest single.

Warm Up

With An Empty Barbell…

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Press (From Back Rack)

5 Snatch Grip RDL

5 Overhead Squats

With A Light Weight…

5 Overhead Squats

With A Moderate Weight…

3 Overhead Squats

Keep making weight jumps hitting 1 rep at a time until you reach your heavy single.


– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Overdrive (Time)


Overhead Squats
Burpee Box Jumps (24″/20″)

MRx: 75/45, Rx: 95/65, Rx+: 115/85

– Conditioning Category: Athletes should aim for unbroken overhead squats throughout and pace the burpee box jumps accordingly. Looking for threshold pace here throughout with a little kick at the end.

– Overhead Squats: Loading should not exceed 70% of your 1RM overhead squat. Reps should be completed unbroken each round.

– Burpee Box Jumps: Athletes should face the box during the burpee and fully stand on the top of the box before coming down. Athletes can jump or step down off the box.

– Score: Total time it takes to complete the workout.
– Aim for unbroken overhead squats. If one break is needed in round 8/7 that is okay but let’s make that break quick!

– Pace the burpee box jumps in a way that is sustainable throughout the workout.

– Transitions will be key in this workout.



– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats


– Reduce Box Height

– Burpee Box Step-Ups

– Burpees Only

– Box Jumps Only

– Burpee Box Jump Overs

Core Trial (No Measure)

3 Rounds For Time:
-15 GHD OR V-Ups
-12/10 Cal Bike
-2 Wall Walks

-AbMat Sit-Ups
-Same calories on any other machine
-Foot Walks, Hands stay in place
-Plank Hold 1:00
-Mountain Climbers (40)