CrossFit Evergreen – CrossFit

Front Squat (Front Squat

Build to A Heavy Single Rep

– Barbell should come from a rack.

– We’re still focusing on Technical Failure today, which means that we are only working so long as our form and technique are still mostly intact. Once things start to break down or our previous successful rep gets slow and grindy, we will end our build there.

– Score: Load of heaviest single rep.


:30 Bottom Of Air Squat Hold

10 Air Squats

:30 Empty Barbell Elbow Rotations

:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

6 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build to a heavy single rep for the day.

Rest 2:00 before/between heavy single attempts.


– Sub Dumbbells/Kettlebells

– Sub Back Squat

– Reduce Loading

Lean and Mean (Time)

“Lean and Mean”

18-15-12-9-6-3 :

Toes to Bar

Front Squats MRx: 75/45, Rx: 95/65, Rx+: 115/85

Calorie Row

Time Cap: 18 Minutes

– Overview: We’ve got a midline hefty triplet today and it’s a fun one! We’re going to feel pretty good through our first couple of rounds of work, but the workout starts to set in somewhere around the round of 12 reps. How well can you hang on to your pace and sets when the grind really begins?

– Toes to Bar: 1-3 sets for the first 3-4 rounds, once we’re in the single digits we should try to get these done unbroken.

– Front Squats: These should be unbroken all the way through. In the bigger sets we may break once quickly.

– Calorie Row: We should be at 1:30 or less for the first round of 18 and the following rounds should get faster from there.

– Score: Time to complete work. Add 1s per rep if you are time capped.
– Athletes should be thinking about their strategy on the toes to bar and breaking early on purpose to hold of the forearm fatigue that will compound as we make our way through these three movements.

– Front squats should be unbroken (or very close to it). These should be done at a smooth pace but not necessarily a sprint if we know it will cost us when we get to the rower. Smooth and steady will help you stay in control of your breathing so that you can hold consistent paces on the row.



– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

– Alternating V-Ups


– Reduce Loading

– Reduce Reps

– Sub Dumbbells/Kettlebells

– 36-30-24-18-12-6 Air Squats


– Reduce Reps

– 1:30-1:15-1:00-:45-:30-:15 Time Caps

– 12-10-8-6-4-2 Calorie Ski

– 18-15-12-9-6-3 Bike Erg/Echo/Assault

– 300-250-200-150-100-50m Runs