CrossFit Evergreen – CrossFit

Front Squat (Front Squat

On the 3:00 x 3 Sets:
8 Front Squats

*Start First Set at 60% & Build

– Barbell should come from a rack.

– Athletes should build across sets if moving well and unbroken.

– Score: Enter heaviest weight used. Record any other weights in your workout notes.


:30 Bottom Of Air Squat Hold

10 Air Squats

:30 Empty Barbell Elbow Rotations

:30 Empty Barbell Bottom of Front Squat Hold

8 Empty Barbell Front Squats

4 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 60%


– Sub Dumbbells/Kettlebells

– Sub Back Squat

Barbell Hip Thrusters (Weight)

Barbell Hip Thrusts

5 Sets [Same Weight Across]:

10 Barbell Hip Thrusts

* Rest 1 Minute Between Sets

– Athletes should prioritize quality movement for all 5 sets.

– Choose weight that is challenging but allows you to get to full extension at the top for all 10 reps.

– Score: Load used for all 5 sets.

– Sub Dumbbell (Heavy)

Tenderloins (Time)


3 Rounds:

12/9 Calorie Row

12 Front Squats

Directly into…

3 Rounds:

12/9 Calorie Row

12 Deadlifts

Barbell: MRx: 115/75, Rx: 135/95, Rx+: 155/105

– Overview: We’ve got two back to back couplets with no rest between to kick off this week! First three rounds will feel heavier and slower on the legs, and smooth is fast. The switch to the deadlift will feel lighter and you’ll be able to move much faster on the bar, even if you don’t want to.

– Row: Less than 1:00 of work.

– Front Squats: 1-2 sets.

– Deadlifts: Unbroken sets.

– Score: Time to complete work.
– Athletes should find the front squat weight challenging but be able to move smoothly through their reps.

– Deadlift weight is the same as the front squat weight regardless of whether you scale the front squat weight.

– Choose a pace on the rower that lets you try to keep your breathing under control during the first 3-4 rounds.

– When you get into the deadlift rounds we should be picking up the pace on the bar all the way until the end with the light weight.



– Reduce Reps

– :45 Time Cap (On Any Machine)

– 12/9 Calorie Ski/Bike Erg

– 10/8 Calorie Echo/Assault Bike


– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– 18 Air Squats


– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift