CrossFit Evergreen – CrossFit

Bench Press (Bench Press

On the 3:00 x 3 Sets:
1 Bench Press

*Start First Working Set at 85% & Build
)

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score: Enter weight used for heaviest set.

MODIFICATION

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

3-2 Zone (2 Rounds for reps)

“3-2 Zone”

AMRAP 3:

20 Burpee Pull-ups

Max Single Dumbbell Clean & Jerks

Rest 2 Minutes

AMRAP 3:

20 Single Dumbbell Clean & Jerks

Max Burpee Pull-ups

Dumbbell: MRx: 30/25, Rx: 50/35, Rx+: 70/50

– Overview: This workout seems short and sweet with its short time domains for each AMRAP. The goal here should be to see the short time domains and put as hard of an effort as possible in for the full 3 minutes. We can do anything for 3 short minutes, right?! Try to get uncomfortable fast and stay there!

– Burpee Pull-Ups: 1:30 or less in first AMRAP. Pull-up bar should be just out of reach of finger tips. Chin must pass the top of the bar and chest must fully touch the floor.

– Single Dumbbell Clean & Jerks: 1:30 or less in second AMRAP. Both heads of dumbbell must touch the ground between the feet on each rep.

– Goal should be to have about 1:30 for Max Reps in each AMRAP.

– Moderately heavy dumbbell that you can cycle for steady singles throughout both parts.

– Score: Number of reps for each AMRAP.
– Athletes should be to be moving hard for the duration of both 3 minute windows.

– Choose a dumbbell weight that allows for steady moving singles throughout both pieces.

– Rest is almost equal to work time domains, which means we should be recovered enough to put in a second hard effort.

MODIFICATION

SINGLE DUMBBELL CLEAN & JERK

– Reduce Loading

– Reduce Reps

– Hang Power Clean

– Sub Kettlebell

– Empty Barbell Hang Clean & Jerk

BURPEE PULL-UPS

– Reduce Reps

– Reduce Bar Height With Plate

– Burpee to Target

– Regular Burpees

– :90 Calories On Any Machine

Dumbbell Accessory (Checkmark)

Accessory Work

3 x 10 Dumbbell Lunge Variations (5 Each Side):

Set 1: Step Back (Alternating)

Set 2: Step Back to High Knee (5 On Right Then 5 On Left)

Set 3: Jumping (Alternating)

Set 4: Step Back to High Knee

Set 5: Step Back

*Rest As Needed Between Sets

– Athletes should prioritize quality movement throughout all rounds.

– Choose the heaviest weights possible that allow for Unbroken sets.

– Score: Work completed. Add any other notes to your workout notes section.
MODIFICATION

– Sub Single Dumbbell

– Sub Kettlebell

– Remove Loading

CrossFit Evergreen – CrossFit

Bench Press (Bench Press

On the 3:00 x 3 Sets:
1 Bench Press

*Start First Working Set at 85% & Build
)

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Score: Enter weight used for heaviest set.

MODIFICATION

– Reduce Reps

– Reduce Percentage Range

– Sub Dumbbells

– Floor Press

3-2 Zone (2 Rounds for reps)

“3-2 Zone”

AMRAP 3:

20 Burpee Pull-ups

Max Single Dumbbell Clean & Jerks

Rest 2 Minutes

AMRAP 3:

20 Single Dumbbell Clean & Jerks

Max Burpee Pull-ups

Dumbbell: MRx: 30/25, Rx: 50/35, Rx+: 70/50

– Overview: This workout seems short and sweet with its short time domains for each AMRAP. The goal here should be to see the short time domains and put as hard of an effort as possible in for the full 3 minutes. We can do anything for 3 short minutes, right?! Try to get uncomfortable fast and stay there!

– Burpee Pull-Ups: 1:30 or less in first AMRAP. Pull-up bar should be just out of reach of finger tips. Chin must pass the top of the bar and chest must fully touch the floor.

– Single Dumbbell Clean & Jerks: 1:30 or less in second AMRAP. Both heads of dumbbell must touch the ground between the feet on each rep.

– Goal should be to have about 1:30 for Max Reps in each AMRAP.

– Moderately heavy dumbbell that you can cycle for steady singles throughout both parts.

– Score: Number of reps for each AMRAP.
– Athletes should be to be moving hard for the duration of both 3 minute windows.

– Choose a dumbbell weight that allows for steady moving singles throughout both pieces.

– Rest is almost equal to work time domains, which means we should be recovered enough to put in a second hard effort.

MODIFICATION

SINGLE DUMBBELL CLEAN & JERK

– Reduce Loading

– Reduce Reps

– Hang Power Clean

– Sub Kettlebell

– Empty Barbell Hang Clean & Jerk

BURPEE PULL-UPS

– Reduce Reps

– Reduce Bar Height With Plate

– Burpee to Target

– Regular Burpees

– :90 Calories On Any Machine

Dumbbell Accessory (Checkmark)

Accessory Work

3 x 10 Dumbbell Lunge Variations (5 Each Side):

Set 1: Step Back (Alternating)

Set 2: Step Back to High Knee (5 On Right Then 5 On Left)

Set 3: Jumping (Alternating)

Set 4: Step Back to High Knee

Set 5: Step Back

*Rest As Needed Between Sets

– Athletes should prioritize quality movement throughout all rounds.

– Choose the heaviest weights possible that allow for Unbroken sets.

– Score: Work completed. Add any other notes to your workout notes section.
MODIFICATION

– Sub Single Dumbbell

– Sub Kettlebell

– Remove Loading

CrossFit Evergreen – CrossFit

CFE INSPIRE

We all know the old adage: Patience is a virtue. But it’s true! Patience can help us achieve our goals, maintain a more positive outlook on life, and make us less reactive, which in turn will make us less prone to bad decisions. Stress, regret, and anger don’t help anything. So when you’re facing an uncertain future, a negative event, or something scary, take a minute. Don’t do anything. Just sit a spell. And if you find your brain veering in a negative direction, take note of your positive thoughts to get yourself back in the right frame of mind to make better decisions. Make the most of each day and go after you dreams and goals.

Front Squat (Pausing Front Squat

Set 1: 3 Front Squats @ 60%
Set 2: 3 Front Squats @ 65%
Set 3: 5 Front Squats @ 70%
Set 4: 5 Front Squats @ 70%
Set 5: 5 Front Squats @ 70%

*3 Second Bottom Pause on All Reps
*Rest 1-2 Minutes Between Sets)

– Barbell should come from a rack.

– Athletes should complete sets unbroken with :03 pause in the bottom position.

– Score: Enter the loading of your last set only. Record any other weights in your workout notes.

MODIFICATION

:60 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

7 Front Squats @ A Light Weight

5 Front Squats @ A Moderate Weight

Build To 60%

Uneasy (Time)

“Uneasy”



3 Rounds For Time:

30-20-10 Front Squats

600 Meter Run

90 Double Unders

Round 1: MRx: 75/45, Rx: 85/55, Rx+: 95/65

Round 2: MRx: 95/65, Rx: 115/85, Rx+: 135/95

Round 3: MRx: 115/85, Rx: 135/105, Rx+: 185/125

Time Cap: 30 Minutes

– Overview: We’ve got a spicy little leg and lung burner today. Don’t be fooled by the descending reps on the front squats, the meat of this workout is in the run and double unders which remain the same for all 3 rounds. Can you pace the first 2 rounds smart enough that you can pick it up a notch in round 3?

– Front Squats: 1-2 sets

– Run: About 3:00.

– Double Unders: About 2:00 or less.

– Use one barbell for all 3 rounds, you can change your weights at any point during the workout, but you must change weights yourself.

– Score: Time to complete work.
– Athletes that are proficient through big sets of front squats should aim to hold onto the barbell unbroken and move at a smooth, consistent pace. Smooth is fast!

– Runs should be at about the same pace each round to allow for immediate work on the jump rope when you get back, and maybe being a little faster in round 3.

– Athletes that are not confident in big sets of double unders should pick sets that they can hit repeatedly under fatigue in order to complete the sets in 2:00 or less each round.

MODIFICATION

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– 60-40-20 Air Squats

600M RUN

– Reduce Distance

– Time Cap

– 750m Row

– 480m Ski

– 1200m Bike

– 450m Air Run

DOUBLE UNDERS

– Reduce Reps

– 135 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– 1:30 Time On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

We all know the old adage: Patience is a virtue. But it’s true! Patience can help us achieve our goals, maintain a more positive outlook on life, and make us less reactive, which in turn will make us less prone to bad decisions. Stress, regret, and anger don’t help anything. So when you’re facing an uncertain future, a negative event, or something scary, take a minute. Don’t do anything. Just sit a spell. And if you find your brain veering in a negative direction, take note of your positive thoughts to get yourself back in the right frame of mind to make better decisions. Make the most of each day and go after you dreams and goals.

Front Squat (Pausing Front Squat

Set 1: 3 Front Squats @ 60%
Set 2: 3 Front Squats @ 65%
Set 3: 5 Front Squats @ 70%
Set 4: 5 Front Squats @ 70%
Set 5: 5 Front Squats @ 70%

*3 Second Bottom Pause on All Reps
*Rest 1-2 Minutes Between Sets)

– Barbell should come from a rack.

– Athletes should complete sets unbroken with :03 pause in the bottom position.

– Score: Enter the loading of your last set only. Record any other weights in your workout notes.

MODIFICATION

:60 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

7 Front Squats @ A Light Weight

5 Front Squats @ A Moderate Weight

Build To 60%

Uneasy (Time)

“Uneasy”



3 Rounds For Time:

30-20-10 Front Squats

600 Meter Run

90 Double Unders

Round 1: MRx: 75/45, Rx: 85/55, Rx+: 95/65

Round 2: MRx: 95/65, Rx: 115/85, Rx+: 135/95

Round 3: MRx: 115/85, Rx: 135/105, Rx+: 185/125

Time Cap: 30 Minutes

– Overview: We’ve got a spicy little leg and lung burner today. Don’t be fooled by the descending reps on the front squats, the meat of this workout is in the run and double unders which remain the same for all 3 rounds. Can you pace the first 2 rounds smart enough that you can pick it up a notch in round 3?

– Front Squats: 1-2 sets

– Run: About 3:00.

– Double Unders: About 2:00 or less.

– Use one barbell for all 3 rounds, you can change your weights at any point during the workout, but you must change weights yourself.

– Score: Time to complete work.
– Athletes that are proficient through big sets of front squats should aim to hold onto the barbell unbroken and move at a smooth, consistent pace. Smooth is fast!

– Runs should be at about the same pace each round to allow for immediate work on the jump rope when you get back, and maybe being a little faster in round 3.

– Athletes that are not confident in big sets of double unders should pick sets that they can hit repeatedly under fatigue in order to complete the sets in 2:00 or less each round.

MODIFICATION

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– 60-40-20 Air Squats

600M RUN

– Reduce Distance

– Time Cap

– 750m Row

– 480m Ski

– 1200m Bike

– 450m Air Run

DOUBLE UNDERS

– Reduce Reps

– 135 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– 1:30 Time On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

We all know the old adage: Patience is a virtue. But it’s true! Patience can help us achieve our goals, maintain a more positive outlook on life, and make us less reactive, which in turn will make us less prone to bad decisions. Stress, regret, and anger don’t help anything. So when you’re facing an uncertain future, a negative event, or something scary, take a minute. Don’t do anything. Just sit a spell. And if you find your brain veering in a negative direction, take note of your positive thoughts to get yourself back in the right frame of mind to make better decisions. Make the most of each day and go after you dreams and goals.

CrossFit Evergreen – CrossFit

CFE INSPIRE

We all know the old adage: Patience is a virtue. But it’s true! Patience can help us achieve our goals, maintain a more positive outlook on life, and make us less reactive, which in turn will make us less prone to bad decisions. Stress, regret, and anger don’t help anything. So when you’re facing an uncertain future, a negative event, or something scary, take a minute. Don’t do anything. Just sit a spell. And if you find your brain veering in a negative direction, take note of your positive thoughts to get yourself back in the right frame of mind to make better decisions. Make the most of each day and go after you dreams and goals.

Front Squat (Pausing Front Squat

Set 1: 3 Front Squats @ 60%
Set 2: 3 Front Squats @ 65%
Set 3: 5 Front Squats @ 70%
Set 4: 5 Front Squats @ 70%
Set 5: 5 Front Squats @ 70%

*3 Second Bottom Pause on All Reps
*Rest 1-2 Minutes Between Sets)

– Barbell should come from a rack.

– Athletes should complete sets unbroken with :03 pause in the bottom position.

– Score: Enter the loading of your last set only. Record any other weights in your workout notes.

MODIFICATION

:60 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

7 Front Squats @ A Light Weight

5 Front Squats @ A Moderate Weight

Build To 60%

Uneasy (Time)

“Uneasy”



3 Rounds For Time:

30-20-10 Front Squats

600 Meter Run

90 Double Unders

Round 1: MRx: 75/45, Rx: 85/55, Rx+: 95/65

Round 2: MRx: 95/65, Rx: 115/85, Rx+: 135/95

Round 3: MRx: 115/85, Rx: 135/105, Rx+: 185/125

Time Cap: 30 Minutes

– Overview: We’ve got a spicy little leg and lung burner today. Don’t be fooled by the descending reps on the front squats, the meat of this workout is in the run and double unders which remain the same for all 3 rounds. Can you pace the first 2 rounds smart enough that you can pick it up a notch in round 3?

– Front Squats: 1-2 sets

– Run: About 3:00.

– Double Unders: About 2:00 or less.

– Use one barbell for all 3 rounds, you can change your weights at any point during the workout, but you must change weights yourself.

– Score: Time to complete work.
– Athletes that are proficient through big sets of front squats should aim to hold onto the barbell unbroken and move at a smooth, consistent pace. Smooth is fast!

– Runs should be at about the same pace each round to allow for immediate work on the jump rope when you get back, and maybe being a little faster in round 3.

– Athletes that are not confident in big sets of double unders should pick sets that they can hit repeatedly under fatigue in order to complete the sets in 2:00 or less each round.

MODIFICATION

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– 60-40-20 Air Squats

600M RUN

– Reduce Distance

– Time Cap

– 750m Row

– 480m Ski

– 1200m Bike

– 450m Air Run

DOUBLE UNDERS

– Reduce Reps

– 135 Single Unders

– Plate Hops

– Reps of Singles & Doubles (Mix of Both)

– 1:30 Time On Any Machine