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

Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.

CrossFit Evergreen – CrossFit

CFE INSPIRE

Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.

Cleans and Box Work (Weight)

Explosiveness

4 Supersets:

2 Hang Power Snatches @ 70%

2 High Box Jumps

Rest 1-2 Minutes Between Sets

– Athletes should prioritize being as explosive as possible across all 4 supersets.

– Score: Weight used for hang power snatches. Add any other notes to your workout notes section.
WARM UP

:30 Empty barbell good mornings

5 Empty barbell behind the neck push press

5 Empty barbell snatch deadlifts

5 Empty barbell hang muscle snatches

5 Empty barbell hang power snatches

5 Low Box Jumps

6 Hang Power Snatches @ Light Weight

3 Moderate Height Box Jumps

4 Hang Power Snatches @ Moderate Weight

2 High Box Jumps

Build To 70%

MODIFICATION

HANG POWER CLEANS

– Reduce Percentage

– Sub Dumbbell

– Kettlebell Swings

HIGH BOX JUMPS

– Max Broad Jumps

– Max Height Vertical Jumps

Shadowbox (AMRAP – Rounds and Reps)

“Shadowbox”

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24″/20″)

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24″/20″)

…

Add 1 Barbell Rep Each Round

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

– Overview: Ascending ladder of power snatches and overhead squats means the first few rounds are going to fly by! Playing it smart early will pay off in the last 2 minutes of this piece when you can still make a final push for reps and close out strong.

– Power Snatches: Weight should be one that you could cycle for 10 or more reps when you’re fresh.

– Overhead Squats: Unbroken sets.

– No rebounding box jumps.

– Score: Total rounds plus reps.
– Athletes should choose a weight that they could do 10 or more reps of power snatches unbroken fresh, but may end up choosing to do fast singles to limit shoulder fatigue during this piece.

– Break on your power snatches with 1 rep left in the tank so that you can use the final power snatch in your set to get the barbell overhead for your unbroken set of overhead squats.

– Choose where to catch your breath ahead of time, wherever you are more comfortable controlling your pace and moving as smooth as possible through your sets.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Power Cleans

– Kettlebell Swings

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– Goblet Squats

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

Accessory WallBall Sit-Ups and Rope Climbs (No Measure)

Accessory

4 Rounds:

10 WallBall Sit-Ups

2 Rope Climbs

CrossFit Evergreen – CrossFit

CFE INSPIRE

Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.

Cleans and Box Work (Weight)

Explosiveness

4 Supersets:

2 Hang Power Snatches @ 70%

2 High Box Jumps

Rest 1-2 Minutes Between Sets

– Athletes should prioritize being as explosive as possible across all 4 supersets.

– Score: Weight used for hang power snatches. Add any other notes to your workout notes section.
WARM UP

:30 Empty barbell good mornings

5 Empty barbell behind the neck push press

5 Empty barbell snatch deadlifts

5 Empty barbell hang muscle snatches

5 Empty barbell hang power snatches

5 Low Box Jumps

6 Hang Power Snatches @ Light Weight

3 Moderate Height Box Jumps

4 Hang Power Snatches @ Moderate Weight

2 High Box Jumps

Build To 70%

MODIFICATION

HANG POWER CLEANS

– Reduce Percentage

– Sub Dumbbell

– Kettlebell Swings

HIGH BOX JUMPS

– Max Broad Jumps

– Max Height Vertical Jumps

Shadowbox (AMRAP – Rounds and Reps)

“Shadowbox”

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24″/20″)

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24″/20″)

…

Add 1 Barbell Rep Each Round

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

– Overview: Ascending ladder of power snatches and overhead squats means the first few rounds are going to fly by! Playing it smart early will pay off in the last 2 minutes of this piece when you can still make a final push for reps and close out strong.

– Power Snatches: Weight should be one that you could cycle for 10 or more reps when you’re fresh.

– Overhead Squats: Unbroken sets.

– No rebounding box jumps.

– Score: Total rounds plus reps.
– Athletes should choose a weight that they could do 10 or more reps of power snatches unbroken fresh, but may end up choosing to do fast singles to limit shoulder fatigue during this piece.

– Break on your power snatches with 1 rep left in the tank so that you can use the final power snatch in your set to get the barbell overhead for your unbroken set of overhead squats.

– Choose where to catch your breath ahead of time, wherever you are more comfortable controlling your pace and moving as smooth as possible through your sets.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Power Cleans

– Kettlebell Swings

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– Goblet Squats

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

Accessory WallBall Sit-Ups and Rope Climbs (AMRAP – Reps)

Accessory

4 Rounds:

10 WallBall Sit-Ups

2 Rope Climbs
Is this time to get a little strength at midline, while working on a skill. Rope climbs we can work on effficiency and foot holds. Or we can also work on Ring muscle ups as your skill work.

CrossFit Evergreen – CrossFit

CFE INSPIRE

Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.

Overhead Squat (Overhead Squat

On the 3:00 x 3 Sets:
1 Overhead Squat

*Start First Working Set at 85% & Build
)

– The barbell should come from a rack.

– Athletes will complete Three sets of 1 rep starting at about 85% and build across sets if moving well.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

MODIFICATION

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Shadowbox (AMRAP – Rounds and Reps)

“Shadowbox”

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24″/20″)

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24″/20″)

…

Add 1 Barbell Rep Each Round

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

– Overview: Ascending ladder of power snatches and overhead squats means the first few rounds are going to fly by! Playing it smart early will pay off in the last 2 minutes of this piece when you can still make a final push for reps and close out strong.

– Power Snatches: Weight should be one that you could cycle for 10 or more reps when you’re fresh.

– Overhead Squats: Unbroken sets.

– No rebounding box jumps.

– Score: Total rounds plus reps.
– Athletes should choose a weight that they could do 10 or more reps of power snatches unbroken fresh, but may end up choosing to do fast singles to limit shoulder fatigue during this piece.

– Break on your power snatches with 1 rep left in the tank so that you can use the final power snatch in your set to get the barbell overhead for your unbroken set of overhead squats.

– Choose where to catch your breath ahead of time, wherever you are more comfortable controlling your pace and moving as smooth as possible through your sets.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Power Cleans

– Kettlebell Swings

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– Goblet Squats

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

Accessory WallBall Sit-Ups and Rope Climbs (AMRAP – Reps)

Accessory

4 Rounds:

10 WallBall Sit-Ups

2 Rope Climbs
It’s time to get a little strength at midline, while working on a skill. Rope climbs we can work on effficiency and foot holds.

CrossFit Evergreen – CrossFit

CFE INSPIRE

Life is NOT a dress rehearsal. This IS the main event. The longer you leave it to make your run at success, the harder it becomes.

Overhead Squat (Overhead Squat

On the 3:00 x 3 Sets:
1 Overhead Squat

*Start First Working Set at 85% & Build
)

– The barbell should come from a rack.

– Athletes will complete Three sets of 1 rep starting at about 85% and build across sets if moving well.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

MODIFICATION

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Shadowbox (AMRAP – Rounds and Reps)

“Shadowbox”

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24″/20″)

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24″/20″)

…

Add 1 Barbell Rep Each Round

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

– Overview: Ascending ladder of power snatches and overhead squats means the first few rounds are going to fly by! Playing it smart early will pay off in the last 2 minutes of this piece when you can still make a final push for reps and close out strong.

– Power Snatches: Weight should be one that you could cycle for 10 or more reps when you’re fresh.

– Overhead Squats: Unbroken sets.

– No rebounding box jumps.

– Score: Total rounds plus reps.
– Athletes should choose a weight that they could do 10 or more reps of power snatches unbroken fresh, but may end up choosing to do fast singles to limit shoulder fatigue during this piece.

– Break on your power snatches with 1 rep left in the tank so that you can use the final power snatch in your set to get the barbell overhead for your unbroken set of overhead squats.

– Choose where to catch your breath ahead of time, wherever you are more comfortable controlling your pace and moving as smooth as possible through your sets.

MODIFICATION

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches

– Dumbbell Power Snatches

– Power Cleans

– Kettlebell Swings

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– Goblet Squats

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Reverse Lunges

Accessory WallBall Sit-Ups and Rope Climbs (Checkmark)

Accessory

4 Rounds:

10 WallBall Sit-Ups

2 Rope Climbs
It’s time to get a little strength at midline, while working on a skill. Rope climbs we can work on effficiency and foot holds.