CrossFit Evergreen – CrossFit


“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Squat Clean (Squat Clean

Build To A Heavy Set of 3

– Athletes should complete all the reps unbroken.

– Athletes should make no more than 5 attempts at their heavy set of 3.

– Score: Enter heaviest successful set of 3.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

With A Light Weight:

3 Squat Cleans

With A Moderate Weight:

2 Squat Cleans

…Keep making weight jumps until you are ready to attempt a heavy set of 3.


– Hang Squat Cleans

– Power Cleans

– Sub Dumbbells

Clean Plate Club (Time)

“Clean Plate Club”

5 Rounds For Time:
10-8-6-4-2 Squat Cleans
20/15 Calorie Row
10 Toes to Bar

BB-MRx: 95/55, Rx: 115/75, Rx+: 155/105
– Overview: Athletes will grind through this 5 round triplet at their threshold pace.

– Squat Cleans: Loading should not exceed 65% of your 1RM squat clean. Reps will decrease each round.

– Row: Calories should be completed in less than 1:30 each round.

– Toes To Bar: Reps should take less than 1:00 to complete each round.

– Score: Total Time

– The barbell can be completed in singles or touch and go sets. We want to choose a strategy here that will allow us to push the other 2 movements as well.

– Aim for a moderate pace on the row. It is likely that athletes will need about 30s to pick up speed after the squat cleans.

– Let’s see if we can get the toes to bar completed in 1-2 sets each round.



– Reduce Reps

– Reduce Loading

– Power Cleans

– Front Squats

– Sub Dumbbells

– 2x Squats Jumps


– Reduce Cals

– 1:30 Time Cap

– 20/15 Cal Bike Erg

– 15/12 Cal Assault or Echo oBike

– 15/12 Cal Ski

– 15/12 Cal Air Run

– 12 Shuttle Runs (25ft. Out + 25ft. Back)


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– Weighted Sit-Ups