CrossFit Evergreen – CrossFit

CFE INSPIRE

Do what has to be done, as well as it can be done. Then do it that way all the time. It’s the days when you have to do things that scare you, when you have to take risks, when you have to push against challenge and difficulty—those are the days that make you stronger, faster, and better overall.

Clean (Clean

On the 3:00 x 3 Sets:
2 Cleans

*Start First Working Set at 82% & Build
)

– Athletes should try to build in weight across all 3 sets as long as they are moving well.

– Can be power or squat cleans.

– These reps do not need to be touch and go.

– Score: Weight used for heaviest set.

MODIFICATION

– Hang Power Cleans

– Sub Dumbbells

Huge Gains (Time)

HUGE GAINS

1 Round For Time:

30 box jumps (24/20)

15 clean and jerks,MRx:55/35, Rx:75/55, Rx+: (95/65)

30 box jumps (24/20)

15 clean and jerks Mrx: 75/45, Rx:95/65, Rx+: (135/85)

30 box jumps (24/20)

10 clean and jerks MRx: 95/55, Rx: 135/75, Rx: (185/115)

30 single-leg squats

10 clean and jerk Mrx: 115/65, Rx: 155/95, Rx+: (225/145)

30 single-leg squats

5 clean and jerks Mrx: 135/75, Rx: 185/105, Rx+:(275/175)

30 single-leg squats

5 clean and jerks Mrx: 155/85, Rx: 205/115, Rx+: (315/205)

Time cap: 20 minutes

Score: Time it takes to complete the work out. Ad 1 second for every rep NOT completed.
MODIFICATIONS

box step ups

Banded/box pistols

Air squats

Reduce weights

Reduce reps

CrossFit Evergreen – CrossFit

CFE INSPIRE

Do what has to be done, as well as it can be done. Then do it that way all the time. It’s the days when you have to do things that scare you, when you have to take risks, when you have to push against challenge and difficulty—those are the days that make you stronger, faster, and better overall.

Clean (Clean

On the 3:00 x 3 Sets:
2 Cleans

*Start First Working Set at 82% & Build
)

– Athletes should try to build in weight across all 3 sets as long as they are moving well.

– Can be power or squat cleans.

– These reps do not need to be touch and go.

– Score: Weight used for heaviest set.

MODIFICATION

– Hang Power Cleans

– Sub Dumbbells

Huge Gains (Time)

HUGE GAINS

1 Round For Time:

30 box jumps (24/20)

15 clean and jerks,MRx:55/35, Rx:75/55, Rx+: (95/65)

30 box jumps (24/20)

15 clean and jerks Mrx: 75/45, Rx:95/65, Rx+: (135/85)

30 box jumps (24/20)

10 clean and jerks MRx: 95/55, Rx: 135/75, Rx: (185/115)

30 single-leg squats

10 clean and jerk Mrx: 115/65, Rx: 155/95, Rx+: (225/145)

30 single-leg squats

5 clean and jerks Mrx: 135/75, Rx: 185/105, Rx+:(275/175)

30 single-leg squats

5 clean and jerks Mrx: 155/85, Rx: 205/115, Rx+: (315/205)

Time cap: 20 minutes

Score: Time it takes to complete the work out. Ad 1 second for every rep NOT completed.
MODIFICATIONS

box step ups

Banded/box pistols

Air squats

Reduce weights

Reduce reps

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Comparison is a thief of joy.”Teddy Roosevelt

Keep doing you. Everyday. Keep choosing your happy and joy!

Overhead Squat (Overhead Squat

On the 3:00 x 3 Sets:
2 Overhead Squats

*Start First Working Set at 82% & Build
)

– The barbell should come from a rack.

– Athletes will complete Three sets of 2 reps starting at about 82% 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

Ring Muscle Up Skill (AMRAP – Reps)

Ring Muscle-Ups

On The Minute x 6:

Ring Muscle-up Ladder*

*If your max set of muscle-ups is 15 or less: 1-2-3-4-5-6 reps

*If your max set of ring muscle-ups is over 15: 2-4-6-8-10-12 reps

– Overview: This is a fun ring muscle-up workout that challenges your stamina by demanding increasing efforts of work with increasing fatigue.

– The goal is to get as far through the ascending ladder as you can. If you do not complete a set within the prescribed minute, your workout is done.

– FIGHT for good form and technique. This will be most efficient and fend off fatigue longer.

– Score: Total Reps Completed

– You should be strategic in how you approach this. If you are starting to fatigue, it might make sense to start breaking up your sets and using the full minute to complete the reps.

Example:

– On the set of 8 reps, complete 3 reps, rest 0:10. Complete 3 reps, rest 0:10. Complete 2 reps, rest 0:15 before the start of the next minute.

– On the set of 10 reps, complete 4 reps, rest 0:10. Complete 4 reps, rest 0:10. Complete 2 reps, rest 0:10 before the start of the next minute.

• Note that as the sets progress, the reps per set have to get bigger and the rest gets shorter.
WARM UP

With a Band:

10 Overhead Banded Tricep Extensions

10 Overhead Band Pass-throughs

20 Band Pull-aparts

On The Rings:

10 Kipping Swings

3 Muscle-up Turnovers (no press out)

5 Kipping Swings

2 Ring Muscle-ups

• Rest as needed between each

MODIFICATION

If you don’t have ring muscle-ups, complete:

On The Minute x 3:

2 Ring Muscle-up Attempts

then…

On The Minute x 3:

6 Kipping Ring Dips

6 False Grip Ring Rows

RING MUSCLE-UPS

– Bar Muscle-Ups

– Jumping Ring Muscle-Ups

– Banded Bar Muscle-Ups

– Ring Dips

– Bar Dips

– Chest To Bar Pull-ups

– Double Dumbbell Devil Presses

Josh (Time)

For Time

21 Overhead Squats (95/65 lb)

42 Pull-Ups

15 Overhead Squats (95/65 lb)

30 Pull-Ups

9 Overhead Squats (95/65 lb)

18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
– Overview: Today’s Hero workout is Josh, with fast overhead squats paired with pull-ups for volume and speed. Being strategic with your strengths will play a role and change the feel of this workout. This is a repeat workout from 2/21/23.

– Overhead Squats: Weight should allow for unbroken sets.

– Pull-ups: 6:00 total time or less. 15 pull-ups every minute, adjust reps as needed to achieve this.

– Score: Time to complete work. Add 1 second per rep not completed if time capped.

MODIFICATION

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 42-30-18 Air Squats

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you take away a person’s struggle, you take away their victory. It is like pulling a caterpillar out of its cocoon before its time. It will never become the beautiful butterfly.”

Sometimes the best gift we can give is to stand on the sideline, shouting encouragement, but allowing the process of growth to run its course.

Explosiveness (Weight)

Explosiveness

4 Supersets:

4 Hang Power Cleans @ 75%

8 Raised Single Leg Split Jumps (Each Side)

Rest 1-2 Minutes Between Sets

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

– Split jumps: Back leg on bench, unweighted, explode through front leg as high as possible. (8 on each side)

– Score: Weight used for hang power cleans.
WARM UP

5 Empty barbell deadlifts

5 Empty barbell hang muscle cleans

30s Empty barbell elbow rotations

5 Empty barbell hang power cleans

4 Raised Single Leg Split Jumps (Each Side)

8 Hang Power Cleans @ Light Weight

4 Hang Power Cleans @ Moderate Weight

Build To 75%.

MODIFICATION

HANG POWER CLEANS

– Reduce Loading

– Sub Dumbbells

RAISED SINGLE LEG SPLIT JUMPS

– Reduce Height of Raised Foot

– Remove Bench/Elevation

Lego Land (Time)

“Lego Land”

4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders

Time Cap: 20 Minutes

– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustain able pace.

– Burpees Over Rower: These are performed laterally to the rower (face the monitor). A two foot take off is not required but athletes must jump over the rower. Each rounds of burpees should take less than 3:00, 2:30, 2:00, and 1:30 respectively.

– Row: Should be completed in less than 2:15 each round. 

– Double Unders: Should be completed in less than 2:00 each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep (Every 100m = 1 rep).
– Athletes should aim to find a consistent pace on the bigger sets . of burpees so that they can increase their speed into the smaller sets at the end.

– Finding a sustainable pace on the first 3 rounds of rowing and double unders will be key to be able to hold intensity through the final round.

MODIFICATION

BURPEES OVER ROWER

– Reduce Reps

– Lateral Jump Over Line

– Regular Burpees

– Calorie Bike Erg

– Calorie Assault or Echo Bike

– Calorie Ski

500M ROW

– Reduce Distance

– 2:00 Time Cap

– 400m Ski

– 1000m Bike

– 400m Run

– 300m Air Run

DOUBLE UNDERS

– Reduce Reps

– 115 Single Unders

– Plate Hops

– 75 Reps of Singles & Doubles (Mix of Both)

– 1:30 Time On Any Machine

Accessory Work (Checkmark)

Accessory Work



Midline



On the Minute x 12:

Minute 1: 20 Russian Kettlebell Swings

Minute 2: 10 Tempo Close Grip Push-ups (3 Seconds Down)

Minute 3: 0:30 Parallel GHD Sit-up Hold/15 GHD Crunches

Minute 4: Rest

KB WT: MRx: 35/25, Rx: 53/35, Rx+: 70/53

– Athletes should prioritize quality movement throughout all rounds.

– Choose hardest weight/variation that allows for unbroken sets.

– Kettlebell Swings finish at eye level.

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

– Focus on keeping an engaged abdomen throughout each set and not losing tension when you reach the top of the crunch.

– Take each set to muscular fatigue before breaking. Rest as minimally as you can intraset in order to finish out the remaining reps.
MODIFICATION

RUSSIAN KETTLEBELL SWINGS

– Sub Single Dumbbell Swing

– Reduce Loading

– Reduce Reps

TEMPO CLOSE GRIP PUSH-UPS

– Remove Close Grip

– Reduce Reps

– Reduce/Remove Tempo

GHD SIT-UP HOLD

– Hold Above Parallel

– Hollow Rock Hold

– L-Sit Hold

– Dead Bug Hold

GHD CRUNCHES

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

– V-Ups

– Hollow Rocks

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you take away a person’s struggle, you take away their victory. It is like pulling a caterpillar out of its cocoon before its time. It will never become the beautiful butterfly.”

Sometimes the best gift we can give is to stand on the sideline, shouting encouragement, but allowing the process of growth to run its course.

Explosiveness (Weight)

Explosiveness

4 Supersets:

4 Hang Power Cleans @ 75%

8 Raised Single Leg Split Jumps (Each Side)

Rest 1-2 Minutes Between Sets

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

– Split jumps: Back leg on bench, unweighted, explode through front leg as high as possible. (8 on each side)

– Score: Weight used for hang power cleans.
WARM UP

5 Empty barbell deadlifts

5 Empty barbell hang muscle cleans

30s Empty barbell elbow rotations

5 Empty barbell hang power cleans

4 Raised Single Leg Split Jumps (Each Side)

8 Hang Power Cleans @ Light Weight

4 Hang Power Cleans @ Moderate Weight

Build To 75%.

MODIFICATION

HANG POWER CLEANS

– Reduce Loading

– Sub Dumbbells

RAISED SINGLE LEG SPLIT JUMPS

– Reduce Height of Raised Foot

– Remove Bench/Elevation

Lego Land (Time)

“Lego Land”

4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders

Time Cap: 20 Minutes

– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustain able pace.

– Burpees Over Rower: These are performed laterally to the rower (face the monitor). A two foot take off is not required but athletes must jump over the rower. Each rounds of burpees should take less than 3:00, 2:30, 2:00, and 1:30 respectively.

– Row: Should be completed in less than 2:15 each round. 

– Double Unders: Should be completed in less than 2:00 each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep (Every 100m = 1 rep).
– Athletes should aim to find a consistent pace on the bigger sets . of burpees so that they can increase their speed into the smaller sets at the end.

– Finding a sustainable pace on the first 3 rounds of rowing and double unders will be key to be able to hold intensity through the final round.

MODIFICATION

BURPEES OVER ROWER

– Reduce Reps

– Lateral Jump Over Line

– Regular Burpees

– Calorie Bike Erg

– Calorie Assault or Echo Bike

– Calorie Ski

500M ROW

– Reduce Distance

– 2:00 Time Cap

– 400m Ski

– 1000m Bike

– 400m Run

– 300m Air Run

DOUBLE UNDERS

– Reduce Reps

– 115 Single Unders

– Plate Hops

– 75 Reps of Singles & Doubles (Mix of Both)

– 1:30 Time On Any Machine

Accessory Work (Checkmark)

Accessory Work



Midline



On the Minute x 12:

Minute 1: 20 Russian Kettlebell Swings

Minute 2: 10 Tempo Close Grip Push-ups (3 Seconds Down)

Minute 3: 0:30 Parallel GHD Sit-up Hold/15 GHD Crunches

Minute 4: Rest

KB WT: MRx: 35/25, Rx: 53/35, Rx+: 70/53

– Athletes should prioritize quality movement throughout all rounds.

– Choose hardest weight/variation that allows for unbroken sets.

– Kettlebell Swings finish at eye level.

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

– Focus on keeping an engaged abdomen throughout each set and not losing tension when you reach the top of the crunch.

– Take each set to muscular fatigue before breaking. Rest as minimally as you can intraset in order to finish out the remaining reps.
MODIFICATION

RUSSIAN KETTLEBELL SWINGS

– Sub Single Dumbbell Swing

– Reduce Loading

– Reduce Reps

TEMPO CLOSE GRIP PUSH-UPS

– Remove Close Grip

– Reduce Reps

– Reduce/Remove Tempo

GHD SIT-UP HOLD

– Hold Above Parallel

– Hollow Rock Hold

– L-Sit Hold

– Dead Bug Hold

GHD CRUNCHES

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

– V-Ups

– Hollow Rocks

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you take away a person’s struggle, you take away their victory. It is like pulling a caterpillar out of its cocoon before its time. It will never become the beautiful butterfly.”

Sometimes the best gift we can give is to stand on the sideline, shouting encouragement, but allowing the process of growth to run its course.

Explosiveness (Weight)

Explosiveness

4 Supersets:

4 Hang Power Cleans @ 75%

8 Raised Single Leg Split Jumps (Each Side)

Rest 1-2 Minutes Between Sets

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

– Split jumps: Back leg on bench, unweighted, explode through front leg as high as possible. (8 on each side)

– Score: Weight used for hang power cleans.
WARM UP

5 Empty barbell deadlifts

5 Empty barbell hang muscle cleans

30s Empty barbell elbow rotations

5 Empty barbell hang power cleans

4 Raised Single Leg Split Jumps (Each Side)

8 Hang Power Cleans @ Light Weight

4 Hang Power Cleans @ Moderate Weight

Build To 75%.

MODIFICATION

HANG POWER CLEANS

– Reduce Loading

– Sub Dumbbells

RAISED SINGLE LEG SPLIT JUMPS

– Reduce Height of Raised Foot

– Remove Bench/Elevation

Lego Land (Time)

“Lego Land”

4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders

Time Cap: 20 Minutes

– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustain able pace.

– Burpees Over Rower: These are performed laterally to the rower (face the monitor). A two foot take off is not required but athletes must jump over the rower. Each rounds of burpees should take less than 3:00, 2:30, 2:00, and 1:30 respectively.

– Row: Should be completed in less than 2:15 each round. 

– Double Unders: Should be completed in less than 2:00 each round.

– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep (Every 100m = 1 rep).
– Athletes should aim to find a consistent pace on the bigger sets . of burpees so that they can increase their speed into the smaller sets at the end.

– Finding a sustainable pace on the first 3 rounds of rowing and double unders will be key to be able to hold intensity through the final round.

MODIFICATION

BURPEES OVER ROWER

– Reduce Reps

– Lateral Jump Over Line

– Regular Burpees

– Calorie Bike Erg

– Calorie Assault or Echo Bike

– Calorie Ski

500M ROW

– Reduce Distance

– 2:00 Time Cap

– 400m Ski

– 1000m Bike

– 400m Run

– 300m Air Run

DOUBLE UNDERS

– Reduce Reps

– 115 Single Unders

– Plate Hops

– 75 Reps of Singles & Doubles (Mix of Both)

– 1:30 Time On Any Machine