CrossFit Evergreen – CrossFit


“You make a living with what you get. You make a life with what you give.” – Winston Churchill Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return, but because you believed it was the right thing to do. You genuinely cared. Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good. Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous? If generosity is contagious, it just needs to be started. Let it be us. Be the change we want to see in this world.

Deadlift (Deadlift

On the 3:00 x 3 Sets:
3 Deadlifts

*Start First Working Set at 75-80% & Build In Weight From There Each Set

– These should be performed as “touch and go” reps. The plates should just tap the floor before coming back up.

– Start at 75-80% and aim to build each set if you still feel you are moving well.

– Score: Enter the heaviest set of 3.


10 Empty Barbell Deadlifts

5 Light Deadlifts

3 Moderate Deadlifts Build To 80% Hitting

2 Reps Each Time You Make A Weight Jump


– Reduce Percentages – Reduce Reps – Increase Rest Time – Sub Dumbbells

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
– Overview: This is a repeat from 12/12/22. In this shorter hero workout, athletes should aim to complete each round in roughly the same amount of time. – Barbell Loading: Should not exceed 65% of your 1RM jerk. Athletes should be able to complete the 6 push jerks unbroken every round.

– Score: Total time it takes to complete the workout.

– The traditional way to break up “DT” is to do 11 deads, rest, 1 dead into 8 hang power cleans, rest, then do 1 hang power clean into 6 unbroken push jerks.

– Often times, athletes will find themselves needing to break up the push jerks into 2 sets. This is typically not due to the push jerks being too heavy, but instead because the hang power cleans have tired them out.

– If needed, let’s stick to the deadlift strategy of doing 2 sets (11-1), then break the hang power cleans into three sets (5-3-1) to be able to hold onto the push jerks.

– Let’s keep the focus on holding onto the push jerks for all 6 reps each round. If we need to break something, have it be the hang power cleans or the deadlifts first.


ALL BARBELL MOVEMENTS – Reduce Loading – Reduce Reps – Sub Dumbbells

HSPU Stamina (4 Rounds for reps)

Handstand Push-up Stamina

4 Sets:

1 Minute Max Handstand Push-ups

Rest 2 Minutes Between Sets

Round 1: Deficit Strict Handstand Push-ups (2″/1″)

Round 2: Strict Handstand Push-ups

Round 3: Deficit Kipping Handstand Push-ups (2″/1″)

Round 4: Kipping Handstand Push-ups

– Athletes can take as many breaks as needed during each “work” minute.

– Ideally, athletes are completing 10 or more reps within each minute.

– Score: Enter reps completed within each minute (4 scores).


DEFICIT STRICT HANDSTAND PUSH-UPS – Reduce Deficit – Kipping Deficit HSPU – Strict HSPU With Riser – Kipping HSPU With Riser – Push-Ups – Burpees

STRICT HANDSTAND PUSH-UPS – Kipping HSPU – Strict HSPU With Riser – Kipping HSPU With Riser – Push-Ups – Burpees DEFICIT KIPPING HANDSTAND PUSH-UPS – Reduce Deficit – Kipping HSPU With Riser – Push-Ups – Burpees KIPPING HANDSTAND PUSH-UPS – Kipping HSPU With Riser – Strict HSPU With Riser – Push-Ups – Burpees