CrossFit Evergreen – CrossFit


“No one was ever wise by chance.” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.

Wisdom isn’t by chance. It is by choice.

Clean (Clean

On the 2:00 x 5 Sets:
1 Clean

*Use The Same Weight Across

– These can be performed as squat cleans or power cleans.

– Reps can be performed touch and go or as singles.

– Athletes should use 90-100% of their 1RM squat or power clean across all sets or use a slightly heavier weight than last week.

– If you complete all 5 sets and want to build and see if a PR is there, add 4-6 minutes to the clock and build from there.

– Score: Loading used across


With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

3 Power Cleans

With A Moderate Weight:

2 Power Cleans

Build To Working Weight


– Reduce Reps

– Increase Rest Time

– Hang Power Cleans

– Sub Dumbbells

Round Table (AMRAP – Rounds and Reps)



12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

6-9-12…Toes to Bar

Barbell: MRx: 95/65, Rx: 115/75, Rx+: 135/95

*Add 3 Toes to Bar Every Round

– Overview: This workout is all about grip stamina. Athletes should break things up right from the start in order to manage grip fatigue.

– Deadlift: Reps should be completed in 30s or less.

– Hang Power Cleans: Reps should be completed in 30s or less.

– Push Jerks: Reps should be completed in 30s or less. The loading on the barbell should not exceed 65% of your 1RM push jerk.

– Toes To Bar: Athletes should be able to complete every round in sets of 3 or more.

– Goal: 4 rounds or more.

– Score: Round + Reps
– The first 3 barbell movements are the same movements and rep scheme we see in the workout “DT.”

– We’d recommend breaking up the barbell movements in the traditional way “DT” is broken up (11 DL, Break, 1 DL + 8 HPC, Break, 1 HPC + 6 Push Jerks).

– If your grip starts to go, break up the deadlifts and or hang power cleans into 3 sets (6-5-1 and/or 5-3-1).

– For the toes to bar, we’d recommend either holding on for the first few rounds or breaking things up right away. This will come down to your ability/capacity.



– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift


– Reduce Loading/Reps

– Sub Dumbbells


– Reduce Reps/Loading

– Sub Dumbbells/Kettlebells

– Push-Ups

– Handstand Push-Ups


– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups