CrossFit Evergreen – CrossFit

CFE INSPIRE

“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.

Squat Snatch (Hang Squat Snatch

On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 63%
Set 2: 3 Reps @ 73%
Set 3: 2 Reps @ 78%
Set 4: 1 Rep @ 83%
Set 5: 1 Rep @ 86%
Set 6: Heavy Single Attempt
)

– For sets 1 &2, complete 3 hang squat snatches. Athletes should hold onto the bar for all 3 reps without dropping between.

– For set 3, complete 2 hang squat snatches. Athletes should hold onto the bar for both reps without dropping between.

– For sets 4,5 &6, complete 1 hang squat snatch.

– Athletes have a chance to choose their weight for the final set. If you miss, you can take a maximum of 3 attempts at that final bar.

– Score: Heaviest single at 86%

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Back Rack Snatch Grip Strict Presses

5 Overhead Squats

5 Snatch Grip Stiff Legged Deadlifts

5 Muscle Snatches

5 Power Snatches

5 Hang Squat Snatches

With A Light Weight:

3 Hang Squat Snatches

With A Moderate Weight:

2 Hang Squat Snatches

…Make more jumps if needed until you reach your starting weight.

“Sager’s Wager” (Time)

https://www.youtube.com/watch?v=TyNvTzgK8fo

5 Rounds For Time:

60 Double Unders

15 Overhead Squats

3 Rope Climbs

MRx: 75/45, Rx: 95/65, Rx+: 115/85
Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout.

Double Unders: Reps should be completed in less than 1:00.

Overhead Squats: Barbell loading should not exceed 70% of your 1RM overhead squat. Reps should take less than 1:30 to complete.

Ropes: Reps should take less than 1:30 complete.

Score: Total time it takes to complete the workout.

– Smooth pace on the double unders. Breathe and relax the shoulders.

– 1-2 sets on the overhead squats. Squat low and stand fully.

– Strong foot clamps and minimal pulls to get up the rope each rep.

Warm Up

10 Double Unders

5 Overhead Squats

1 Rope Climb

Modifications

DOUBLE UNDERS

– Reduce Reps

– 1:00 Cap

– 75 Single Unders

– 1:00 On Any Machine

OVERHEAD SQUATS

– Reduce Reps

– Reduce Load

– Front Squats

– Single Dumbbell

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope

50 Accessory (Time)

50 Weighted Walking Lunges
50 V-Ups
50 Push Ups

Quality movements. You pick dumbbell weights for lunges. Use a bar for full range of motion for push ups. Complete all 150 reps for time.

CrossFit Evergreen – CrossFit

“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)

Perform in order:

1) bench press 200+/100+ goals – no racking, but can rest briefly.

2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs

3) standing overhead press – strict; 50+

4) upright row – thumbs touching, 50+

5) triceps extension – standing or lying, 50+

6) biceps curl – no bouncing, 50+

CrossFit Evergreen – CrossFit

Hang Squat Clean & Jerk (Weight)

Hang Squat Clean & Jerk

https://ctstorageprod.blob.core.windows.net/videos-movements/hang-clean-jerk.mp4

On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 78%
Set 3: 2 Reps @ 78%
Set 4: 2 Reps @ 83%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 86%

*All Percentages Based Off 1RM Clean & Jerk
*Athletes Can Push Jerk or Split Jerk
– For sets 1, complete 3 hang clean and jerks. Athletes should hold onto the bar for all 3 reps without dropping between.

– For sets 2, 3, & 4, complete 2 hang clean and jerks. Athletes should hold onto the bar for both reps without dropping between.

– For sets 5 & 6, complete 1 hang clean and jerk.

– Athletes should stick to their percentages here even if they feel they could go heavier. Let’s aim for great speed and technique here.

– Score: Enter heaviest set of 1 rep.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

5 Push Jerks

5 Split Jerks

With A Light Weight:

2 Hang Squat Clean & Jerks

With A Moderate Weight:

1 Hang Squat Clean & Jerk

…Make more jumps if needed until you reach your starting weight.

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
– Conditioning Category: Grindy Threshold. We’ll move at our maximal sustainable pace throughout while grinding through the barbell and toe to bar reps. Cardio fatigue will play a role here as well as muscular (particularly grip and midline) fatigue.

– Clean & Jerks: Loading should not not exceed 70% of your 1RM clean & jerk. Reps can be performed in singles, small sets, or touch and go all the way through.

– Toes To Bar: Athletes should be able to perform reps in sets of 3 or more or in quick singles.

– Score: Total rounds + reps. If you finish the round of 15’s, your score is 5 rounds.

Warm Up

3 Empty Barbell Clean & Jerks

3 Knees To Chest

3 Light Clean & Jerks

3 Toes To Just Above Hip Height

3 Clean & Jerks @ Workout Weight

3 Toes To Bar

Modifications

CLEAN & JERKS

– Reduce Loading

– Sub Dumbbells

TOES TO BAR

– Toes To As High As You Can

– Knees To Chest

– Medball Overhead Sit-Ups

– Sit-Ups

Rope & Doubles (Time)

For Time [10 Minute Cap]:

4 Rope Climbs
75 Double Unders
3 Rope Climbs
75 Double Unders
2 Rope Climbs
75 Double Unders

(125 Singles)

– Athletes should aim to push themselves outside of their comfort zone with their speed on these movements.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

Modifications
ROPE CLIMBS
– Reduce Reps
– Climb To As High As You Can Safely
– 5 Strict Pull-Ups = 1 Rope Climb
– Hand Over Hand Sled Pulls

DOUBLE UNDERS
– Reduce Reps
– 2:00 Time Cap
– 125 Reps of Singles
– 30 Box Step Ups (15 each leg)

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Snow Globe (5 Rounds for reps)

EMOM x 20 (5 Rounds): 
Minute 1: Max Shuttle Runs* 
Minute 2: Max Single DB Power Snatches
Minute 3: Max Mountain Climbers
Minute 4: Rest

MRx: 30/15, Rx: 40/25, Rx+: 50/35
*1 Shuttle Run = 25ft.
– The goal of today’s active recovery is to just move and sweat at a moderate intensity.

– Athlete’s choice on reps here. You can go as hard or as easy as you’d like at each station.

– Score: Record total reps completed each round. Overall score will be the sum total of these reps.

Warm Up

6 Easy Shuttle Runs

5 Burpees

4 VUps

Modifications

SHUTTLE RUNS

– Bike Calories

– Row Calories

– Ski Calories

SINGLE DB POWER SNATCHES

– Reduce Weight/Reps

– Hang Snatches

– Renegade Rows

MOUNTAIN CLIMBERS

– Step Up Climbers

– Plank Hold

Mobility Lab (No Measure)

THURSDAY 30 MOBILITY

Child’s Pose (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/ChildsPose.mp4

Shoulder to Floor (1:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/ShoulderToFloor.mp4

Wrist Stretches (1:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/WristStretch.mp4

Laying Front Rack Stretch (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/LayingFrontRackStretch.mp4

Down Dog (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/DownDog.mp4

Couch Stretch (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/CouchStretch.mp4

Pigeon Pose (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/pigeon-pose.mp4

Spiderman Hold (2:00/Side)
https://ctstorageprod.blob.core.windows.net/videos-movements/SpidermanHold.mp4

Frog Stretch (2:00)
(videos-movements/FrogStretch.mp4)

Straddle Stretch (2:00)
https://ctstorageprod.blob.core.windows.net/videos-movements/StraddleStretch.mp4
Take your time working on some mobility today. :30sec to 2:00 in a hold or stretch.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Deadlift (Deadlift

On the 3:00 x 5 Sets:
3 Reps @ 78%

*Percentage Based Off 1RM Deadlift
)

– Reps should be performed touch and go without dead stops at the bottom or dropping from the top.

– Athletes should stick to given percentage as we will build off this in the coming weeks.

– Score: Enter your 3 reps at 78%.

Cranky Christine (Time)

“Cranky Christine”

3 Rounds For Time:
700/600 Meter Row
12 Deadlifts
21 Burpee Box Jump Overs (24″/20″)

Rest 3 Minutes Between Rounds.

MRx: 185/115, Rx: 225/155, Rx+: 275/185
Time Cap: 25 Minutes
– Conditioning Category: High Threshold. We’ll move at a maximal sustainable pace here but on the faster side than just a regular threshold workout due to the rest between rounds.

– Row: Completed in less than 3:30 each round.

– Deadlifts: Barbell loading should feel somewhat grindy. Completed in less than 1:00 each round. Loading should not exceed 70% of your 1RM deadlift.

– Burpee Box Jump Overs: Athletes should face the box each burpee. Reps should take less than 1:30 each round.

– Score: Total time it takes to complete the workout including rest. If capped, add 1 second for every missed rep. Every 100m = 1 rep.

– Let’s try to get outside our comfort zone on each of these movements.

– Push the pace on the row but only slightly more than usual as this is a longer effort than our other 2 movements each round. Back off your pace for the last 50m to prepare for the deadlifts.

– Aim for 1-3 sets on the deadlifts. If you struggle with the movement, let’s break these into 2-3 quick sets (5-4-3 or 6-3). If deadlifts are your jam, hold on for all 12 reps and let out an exhale at the top of each rep to keep the heart rate in check.

– Find a steady, sustainable pace on the burpee box jump overs. See if you can speed up your pace every 7 reps knowing that there is a 3 minute rest waiting for you when you are done.

Warm Up

200m Easy Row

4 Light Deadlifts

6 Burpees

Modifications

700/600 METER ROW

– Reduce Distance

– 600/500m Ski

– 1400/1200m Bike

DEADLIFTS

– Reduce Reps/Loading

– Double Dumbbell Deadlifts

BURPEE BOX JUMP OVERS

– Reduce Reps

– Burpee Box Step-Overs

– Bar-Facing Burpees

– Burpees

Pulling Accessory (No Measure)

Pulling Accessory

3 Sets For Quality:
20 Unbroken Banded Strict Pull-ups
100 Meter Unbroken Farmers Carry
MRx: 35/25, Rx: 50/35, Rx+: 70/50
– Athletes should use a band that will allow for unbroken sets every round. Athletes can use different bands each set or the same band across.

– Athletes should use dumbbells for the farmers carries.

– If athletes break up a movement, they can continue from where they left off.

– Rest as long as needed between sets and movements.

– Score: No Measure. This is for quality movement. Record notes.

Modifications

BANDED STRICT PULL-UPS

– Reduce Reps

– Remove “Unbroken” Rule

– Ring Rows

– Double Dumbbell Bent Over Rows

– Barbell Bent Over Rows

FARMERS CARRY

– Reduce Loading

– Reduce Distance

– Sub Kettlebells

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Culture eats strategy for breakfast.” – Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Hang Squat Snatch (6 Rounds for weight)

Hang Squat Snatch

https://ctstorageprod.blob.core.windows.net/videos-movements/Hang Squat Snatch.mp4

On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 78%
Set 3: 2 Reps @ 78%
Set 4: 2 Reps @ 83%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 86%

*All Percentages Based Off 1RM Squat Snatch
– For set 1, complete 3 hang squat snatches. Athletes should hold onto the bar for all 3 reps without dropping between.

– For sets 2, 3, & 4, complete 2 hang squat snatches. Athletes should hold onto the bar for both reps without dropping between.

– For sets 5 & 6, complete 1 hang squat snatch.

– Athletes should stick to their percentages here even if they feel they could go heavier. Let’s aim for great speed and technique here.

– Score: Enter all 6 weights used.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Back Rack Snatch Grip Strict Presses

5 Overhead Squats

5 Snatch Grip Stiff Legged Deadlifts

5 Muscle Snatches

5 Power Snatches

5 Hang Squat Snatches

With A Light Weight:

2 Hang Squat Snatches

With A Moderate Weight:

1 Hang Squat Snatch

…Make more jumps if needed until you reach your starting weight.

Bloody Mary (AMRAP – Rounds and Reps)

“Bloody Mary”

https://ctstorageprod.blob.core.windows.net/videos-coaching/butterfly-speed.mp4

AMRAP 20:
5 Handstand Push-ups
10 Single Leg Squats
15 Pull-ups

Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches MRx:65/45, Rx:75/55
– Conditioning Category: Threshold.

– Handstand Push-Ups: Can be kipping or strict. Reps should take less than 30 seconds.

– Single Leg Squats: Athletes should alternate legs every rep. Reps should take less than 30 seconds.

– Pull-Ups: Can be kipping or strict. Reps should take less than 1:00.

– Hang Power Snatches: Barbell should feel light. Loading should be under 60% of your 1RM Power Snatch. Reps should take less than 1:00.

– Score: Total rounds + reps of “Mary” (5 pull-ups, 10 single leg squats, 15 pull-ups). Hang power snatch reps will NOT count toward your score.

-STAY MOVING. There are lots of transitions in this workout.

– The workout begins with the hang snatches. Let’s aim for 1-2 sets here throughout. If you can cycle these quickly, hold on for all 15.

– Let’s aim for unbroken sets on the handstand push-ups.

– Find a steady pace on the single leg squats. No need to rush here.

– Aim for 1-3 sets on the pull-ups.

Warm Up

5 Hang Power Snatches (Light Weight)

 3 Handstand Push-Ups

4 Single Legs Squats

5 Pull-Ups

5 Hang Power Snatches (Workout Weight)

Modifications

HSPU

– Reduce Reps

– Use 1-2 AbMats

– Double Dumbbell Push Presses

– Push-Ups

– Burpees

SINGLE LEG SQUATS

– Single Leg Squats To A Box

– Reverse Lunges

– Air Squats

PULL-UPS

– Reduce Reps

– Banded

– Ring Rows

– Alternating Dumbbell Plank Rows

HANG POWER SNATCHES

– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell

– Sub Kettlebell Swings

GHD & Bike Accessory (AMRAP – Reps)

AMRAP 8:
40 GHD Sit-ups
40 Calorie Echo Bike
40 GHD Sit-ups
Max Calorie Echo Bike

– Getting to the max cal bike will be challenging. The goal here is to work on our speed and get outside our comfort zone on the GHD and on the bike.    
 
– Score: Total reps completed in the 8 minute window.

Modifications
GHDSU
– Reduce Reps
– Weighted Sit-Ups
– 65 AbMat Sit-Ups

40 CALORIE ECHO BIKE
– Reduce Cals
– 60 Cal Row
– 40 Cal Ski