2404, 2019


CrossFit Evergreen – CrossFit

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Strict Handstand Push-Ups (1 × ME)

HSPU with no added assistance from a kip.
Re-test our Strict HSPU today.


The Chief (5 Rounds for reps)

5 Rounds of AMRAP 3:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats Rest

1:00 between each AMRAP.
Stimulus wise, we are looking for an unbroken barbell – throughout the duration. Let’s make this workout about our conditioning and stamina, and not about our olympic lifting strength. View this as a load that we could cycle for 21+ repetitions unbroken when fresh… if not more.

In pacing “The Chief”, we first tend to gravitate towards the pushups. Pushups are one of those movements that can disappear for us if we reach failure. Knowing where we stand in this movement is vital. These reps do not need to be unbroken, but we do want to strive towards consistency. It is not wrong to break this set up into two quick bursts. But, if we are breaking more than once per, we are losing the stimulus. Let’s choose a difficulty today that allows us to clear each set with at most, that single break.

Next are the air squats. This is the pacer of the workout. A chance to level our heart rate, and buy us a brief bit of recovery before our next transition through another round of cleans and pushups. Slow is smooth, smooth is fast here. And as we move through these, let’s respect the movement. The air squat is one that if we relax into, we’ll likely find some issues deeper into the workout. As in, our lower back. The combination of higher volume cleans and air squats can result in a gnarly back cramp if we are not disciplined with our technique. The most common pitfall in this workout will be lazy air squats. Where we dump our torso forward, placing a good amount of work on our posterior. These squats will be the grinder of the workout, but it doesn’t mean it’s alright to let our technique slide. That will do more harm than good here.

Lastly, circling back to the cleans. Again, we are looking for the unbroken barbell throughout here. And with that, we want to be mindful of our transitions. this is a workout where a second here and there between movements can creep in.

2304, 2019


CrossFit Evergreen – CrossFit

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Metcon (No Measure)

3 Big Sets:

2 × Sled Push (Down and back twice) 135/90 (3 Blues for men/ 2 blues for women)

30 DB weighted step ups 24/20 (you choose the weight)

2 × Backwards Sled Pull (down and back twice)


Boat Race (Time)

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.
Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.

On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.

On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and give it all inside those windows.

2204, 2019


CrossFit Evergreen – CrossFit

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Back Squat

On the 1:30 × 6 Sets:

30 DU (30 singles for scale)

2 Pausing Back Squats

Sets 1&2: 65%

Sets 3&4: 70%

Sets 5&6: 75%

3 second pause in the bottom of each rep.

Repetitions come from the rack, and lets make sure we are finishing by the 1:00 mark of the interval.


Metcon (Weight)

3 Rounds:

21 Weighted Sit-ups (Rx+=GHD Sit-Ups)

15 Dumbbell Bench Press

9 Strict Pull-Ups (Rx+= Strict C2B)
Athlete’s choice on the dumbbell loading. These reps do not need to be unbroken each time, but we should be using loads that we are able to complete the 15 reps in 2 sets or less. Free to build over the rounds.

2004, 2019

Sat Partner WOD 4/20

CrossFit Evergreen – CrossFit

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Kathy’s request (AMRAP – Rounds and Reps)

In teams of 2, with a 35 minute AMRAP complete the following for rounds and reps:

-300m run

– 10 plate, ground 2 overhead 35/25

– 2 tire flips

– 6 burpees over plate

– 20 sledge hammer strikes

– 50m fingertip carry 35/25

– 50m sled pull 110/70

– 10 push ups

– 10 V-ups

– 10 floor wipers
– both partners do all reps for each movement

– both partners run, etc together

– if we run into a traffic jam, skip ahead and come back

1904, 2019


CrossFit Evergreen – CrossFit

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On the 2:00 × 6 Sets:

3 @ 74%

1 @ 81%

[email protected] 74%

1 @ 86%

3 @ 74%

1 @ 91%


Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs

18 Alternating Dumbbell Snatches

15 Burpees

Rx Wallball – 20/14 (Males 10′ Target, Females 9′)

Rx Dumbbell – 50/35
In “Vader”, all repetitions and loads are intended to be on the manageable side, where the stimulus calls for each set to be completed with at most, one break. Applying this to the wallballs and dumbbell snatches, what we are creating here is a metabolic finish to our day where it’s less about if we can find large sets, and more about, how fast we move on the repetitions and transitions.

On the row, this is our pacer of the workout. We by all means want to maintain intensity here, but the first items we need to dial in is our transitions and sets on the wallballs and dumbbell snatches. If we find ourselves breaking here, we are highly likely losing any time gained by pushing the row.

On these wallballs and snatches, our aim here is fluid methodical movement. With the intentions again being that we complete these sets with at most a single break, it is our aim to push our efforts here with quick transitions large sets.

On the burpees, there is much time to be gained (or lost) here. It is naturally a movement that can slow for athletes dramatically, with athletes being separated by a dozen or more seconds per round on this station despite it being the smallest amount of repetitions in the workout compared to the other stations. Tight, compact motions pay off here, where excessive, wasted motion does not. We don’t need a specific speed to hold, but we do need to be consistent from round 1 to round 2. Without that, we can fall victim to those ever fast moving seconds. On our third and final round, let’s finish strong with what we have left.

1804, 2019


CrossFit Evergreen – CrossFit

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Metcon (AMRAP – Rounds and Reps)


75 DU

30 Weighted Sit-ups 45/25 (Rx+= GHD)

15 Box Jumps 24/20

30 V-ups (Rx+= TTB)


EMOM × 10:

5-10 Reps of any movement you need to work on.


1 minute dead hang hold

1:30 wall sit

2 minute front plank

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