CrossFit Evergreen – CrossFit


“Coach or Critic”

Back Squat (Back Squat

Build to Heavy Single

– Athletes should build to a heavy single rep back squat for the day.

– “To Technical Failure” means that when your speed slows significantly, your form starts to break down, or you hit a sticky single rep, we’ll end there.

– Score: Load for heaviest successful single rep.


:60 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

:30 Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats @ A Light Weight

3 Back Squats @ A Moderate Weight

*Build to a heavy single rep for the day.

*Rest at least 2 minutes before heavy single attempt(s).


– Reduce Percentage

– Remove Extra Loading

– Box Squat

– Front Squat

Brace Yourself (Time)

“Brace Yourself”

For Time:

50 Double Unders, 50 AbMat Sit-ups

18 Dumbbell Front Squats

40 Double Unders, 40 AbMat Sit-ups

15 Dumbbell Front Squats

30 Double Unders, 30 AbMat Sit-ups

12 Dumbbell Front Squats

20 Double Unders, 20 AbMat Sit-ups

9 Dumbbell Front Squats

DOUBLE DB – MRx: 30/15, Rx: 40/25, Rx+: 50/35 – Overview: Annie with a little bit of lifting mixed in today! Full body conditioning workout today that throws a challenging heavier squat variation with high heart rate gymnastics volume. Using this set up to your advantage will help you keep a hard pace on the doubles and sit-ups if we move smooth and consistent on the squats that break up our rounds.

– Double Unders: :45 or less on all rounds.
– Athletes may choose to push their pace on any of these three movements today based on their own strengths. Whichever one you may choose to push the hardest at, be ready to move a little slower and recover that breathing on the other pieces.

– Most will choose to hold a higher intensity on the doubles and sit-ups while picking a smooth, slightly slower working pace on the front squats to recover their breathing a little before heading back to their jump rope.



– Reduce Reps

– 75/60/45/30/15 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– :30/:25/:20/:15/:10 Hard Effort On Any Machine


– Reduce Loading

– Reduce Reps

– Single Dumbbell Goblet Squats

– Single/Double Dumbbell Reverse Lunges

– 30/25/20/15/10 Air Squats


– Reduce Reps

– Hollow Rocks