CrossFit Evergreen – CrossFit


“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.

We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.

Today… are we focused on what might go wrong?

Or are we focused on what we need to do, to make it go right?

Front Squat (Front Squat

On the 2:00 x 5 Sets:
2 Front Squats

*Use The Same Weight Across

– Aim to complete the 5×2 at 85-90% of your 1RM or something slightly heavier than last week’s 5×3.

– Barbell should come from a rack.

– Reps must be completed unbroken each set. Athletes can pause in the front rack standing tall between reps if needed.

– Score: Enter Loading


1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats (Light Weight)

3 Front Squats (Moderate Weight)

Build To Working Weight


– Reduce Reps

– Increase Rest

– Sub Dumbbells

Flying Somewhere? (AMRAP – Rounds and Reps)

“Flying Somewhere?”


7 Dumbbell Snatches (R)

7 Dumbbell Snatches (L)

.5/.45 KM Bike Erg

3 Rope Climbs (15ft.)

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 70/50

– Overview: Athletes should aim to move at their threshold pace throughout this workout. Grip, bicep, and midline fatigue will be something athletes should consider when choosing their pace in this workout.

– DB Snatch: All 14 reps should take 1:00 or less to complete.

– Bike: The .5/.45 KM should be completed in 1:00 or less.

– Rope Climbs: All 3 reps should be completed in 1:30 or less.

– Score: Rounds + Reps
– Even with the dumbbell being on the heavier side, let’s see if we can complete all the snatches without taking a break here. Once you finish all 7 on the right arm, try to quickly transition to the left arm.

– The bike would be the least important place to push here. Let’s use this as a recovery today.

– Let’s see if we can complete 1 rope climb every 30s or less. Focus on strong foot clamps and avoid having the feet slide as you stand.



– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches


– Reduce Distance

– 1:00 Time Cap

– 250/225m Row

– 200/180m Ski

– 200m Run

– 150m Air Run


– Reduce Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

– Lay to Stand Climb

Accessory Burn (No Measure)

3 Sets of 20 Reps

– GHD Sit-Ups (Weighted Ab-Mat Sit-Ups)

– Jumping Lunges (Reverse Lunges) 10 each leg