CrossFit Evergreen – CrossFit

CFE INSPIRE

Be an active participant in your own life. Stop being a bystander. Lead yourself to success.

— Buky Ojelabi

Back Squat (Back Squat

Set 1: 3 Back Squats @ 70%
Set 2: 2 Back Squats @ 76%
Set 3: 1 Back Squat @ 82%
Set 4: 3 Back Squats @ 73%
Set 5: 2 Back Squats @ 79%
Set 6: 1 Back Squat @ 85%
Set 7: Max Reps Back Squat @ 87%

Rest 1 Min Between Sets)

– Barbell should come from a rack.

– Athletes should aim to hit percentages provided for each wave set as long as they are still moving well.

– Score: Enter weight used and the Reps in set 7.

MODIFICATION

– Reduce Percentage

– Box Squat

– Front Squat

Surfer On Acid (Time)

“Surfer On Acid”

3 Rounds For Time:

400 Meter Run (10 x 50’ Shuttle Run)

21 Burpees

Time Cap: 12 Minutes

– Overview: Fast paced but simple bodyweight couplet piece comin’ in hot today. Can you push the pace on both movements without burning out too early, and allowing you to increase your speed through the last round of burpees? Let’s get a bit uncomfortable today!

– Run: 2:00 or less.

– Burpees: 2:00 or less.

– Score: Total time to complete work.
– Athletes should try to hold a less comfortable, but sustainable pace throughout all 3 rounds.

– Find your burpee cadence early and try to maintain it to allow for a hard run pace.

– Last set of burpees should be a big push right to the finish.

MODIFICATION

400M RUN

– Reduce Distance

– 2:00 Time Cap

– 500m Row

– 320m Ski

– 1000m Bike

– 300m Air Run

BURPEES

– Reduce Reps

– Remove Push-up

– Box Jumps

– 2:00 Effort on Any Machine

Accessory Dumbells (Checkmark)

Accessory Dumbbells



A. 3×10 Dumbbell Floor Press

B. 3x Dumbbell Tricep Complex:

9 Skull Crusher

15 Roll Backs

21 Close Grip Floor Press

– Athletes should prioritize quality movements across all sets.

– Movements should be at a weight that allows for unbroken sets.

– DB Tricep Complex should be completed unbroken.

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

CrossFit Evergreen – CrossFit

CFE INSPIRE

By means of personal experimentation and observation, we can discover certain simple and universal truths. The mind moves the body, and the body follows the mind. Logically then, negative thought patterns harm not only the mind but also the body. What we actually do builds up to affect the subconscious mind and in turn affects the conscious mind and all reactions.

H.E. Davey

Power Clean (Power Clean

Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 1 Power Clean @ 75%
Set 5: 1 Power Clean @ 80%
Set 6: Power Cleans @ 85%
Set 7: Max Reps Power Cleans @ 87%

Rest 1 Min. Between Sets)

– All clean sets can be completed unbroken or in singles.

MODIFICATION

– Reduce Percentages

– Hang Power Cleans

– Sub Dumbbells/Kettlebells

Tire Swing (4 Rounds for calories)

“Tire Swing”

4 Rounds x AMRAP 5:

30 Kettlebell Swings MRx: 35/25, Rx: 53/35

30 Box Jump Overs (24″/20″)

Max Calorie Bike Erg

Rest 3 Minutes Between Rounds

*Score: Total Calories, recored each round.
– Athletes should find a pace on both movements that lets them get to the bike around the same time during each interval.

– Goal should be to stay consistent on the bike or to get more reps each round as you go.

MODIFICATION

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– Regular Box Jumps

BIKE ERG

– Row

– Ski

– Air Run

– Echo/Assault Bike

CrossFit Evergreen – CrossFit

CFE INSPIRE

By means of personal experimentation and observation, we can discover certain simple and universal truths. The mind moves the body, and the body follows the mind. Logically then, negative thought patterns harm not only the mind but also the body. What we actually do builds up to affect the subconscious mind and in turn affects the conscious mind and all reactions.

H.E. Davey

Power Clean (Power Clean

Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 1 Power Clean @ 75%
Set 5: 1 Power Clean @ 80%
Set 6: 1 Power Cleans @ 85%
Set 7: Max Reps Power Cleans @ 87%

Rest 1 Min. Between Sets)

– All clean sets can be completed unbroken or in singles.

MODIFICATION

– Reduce Percentages

– Hang Power Cleans

– Sub Dumbbells/Kettlebells

Tire Swing (4 Rounds for calories)

“Tire Swing”

4 Rounds x AMRAP 5:

30 Kettlebell Swings MRx: 35/25, Rx: 53/35

30 Box Jump Overs (24″/20″)

Max Calorie Bike Erg

Rest 3 Minutes Between Rounds

*Score: Total Calories, recored each round.
– Athletes should find a pace on both movements that lets them get to the bike around the same time during each interval.

– Goal should be to stay consistent on the bike or to get more reps each round as you go.

MODIFICATION

KETTLEBELL SWINGS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Hang Power Snatches

– Empty Barbell Hang Power Snatches

– Russian Kettlebell Swings

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Step-Overs

– Regular Box Jumps

BIKE ERG

– Row

– Ski

– Air Run

– Echo/Assault Bike

CrossFit Evergreen – CrossFit

CFE INSPIRE

To focus their thoughts, SEALs are trained to ask themselves: “Am I feeding the Fear Dog…. Or the Courage Dog?”

The question is an effective way to eliminate a negative mindset and replace it with a goal-oriented, positive, can-do attitude. In a very literal sense, it can be a life or death issue for a SEAL. And yet it is also very much a “Full Life” or “Living Half Alive/Half Asleep” issue for most folks in our everyday lives.

So many of us live our lives playing it safe, staying dead center in our comfort zone, never knowing our true potential?

And yet, how do you know how far you can go till you go too far?

So STOP feeding your Fear Dog and ask yourself every morning:

“What can I do TODAY to feed my Courage Dog?”

Overhead Squat (Overhead Squat

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

* Start First Working Set at 80% & Build
)

– The barbell should come from a rack.

– Athletes will complete Three sets of 3 reps starting at about 80% 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.

WARM UP

With Barbell:

30s Overhead Barbell Hold

30s Bottom of Back Squat Hold

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Behind The Neck Presses

5 Overhead Squats

5 Overhead Squats @ A Light Weight

3 Overhead Squats @ A Moderate Weight

Build to 80%.

MODIFICATION

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Empty Nester (Time)

“Empty Nester”

For Time:

1,000/900 Meter Row

50 Overhead Squats MRx: 35/25, Rx: 45/35

30 Toes to Bar

Time Cap: 10 Minutes

– Overview: A “Jackie-esque” sprint chipper on the docket today! Athletes should hold a hard effort and pace from beginning to end on this piece. The overhead squat is light and the reps for all movements are very doable, can you get uncomfortable fast and stay there until the end?

– Row: 4:30 or less.

– Overhead Squats: 3:00 or less.

– Toes to Bar: 2:30 or less.

– Score: Time to complete work. Add 1 second per rep not completed if time capped.
– Athletes should be pushing as hard as they are able from start to finish today.

– Smooth = fast on overhead squats, meaning finding a cadence that allows you to hold onto the barbell under fatigue and just keep moving towards the end of the set without having to stop or rest the bar.

– We need to be completing at least 12 toes to bar on the minute in order to complete under the time alotted.

– If we aren’t proficient with big toes to bar sets under fatigue, find quick smaller sets with quick rest to keep making progress through this set of 30 without losing steam.

MODIFICATION

1000M ROW

– Reduce Distance

– Time Cap

– 800m Ski

– 2000m Bike

– 800m Run

– 600m Air Run

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 100 Air Squats

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

Midline Extra (Time)

Midline

3 Sets:

20 GHD Sit-ups

Max Parallel GHD Sit-up Hold

• Rest 1:00 Between Sets

– Overview: This workout focuses on developing core strength and endurance with GHD sit-ups and a static hold. The goal is to complete each set of GHD sit-ups efficiently and maximize the hold duration in the parallel position.

– GHD Sit-ups: Be intentional with your seat position on the GHD, your speed backward, and engaging the quads to initiate movement back up.

– Parallel GHD Sit-up Hold: Take a big inhale and brace your core well. This will help stabilize your core.

– Score: Shortest time GHD hold
– GHD Sit-ups: Complete the 20 reps with controlled movement and a full range of motion. Focus on proper form and engaging your core throughout.

– Parallel GHD Sit-up Hold: Hold the parallel position as long as possible, focusing on maintaining a stable core and avoiding excessive arching or rounding of the back.

MODIFICATION

GHD SIT-UPS

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

– V-Ups

– Hollow Rocks

GHD SIT-UP HOLD

– Hollow Hold on Floor

– L-Sit Hold

– Plank Hold

CrossFit Evergreen – CrossFit

CFE INSPIRE

To focus their thoughts, SEALs are trained to ask themselves: “Am I feeding the Fear Dog…. Or the Courage Dog?”

The question is an effective way to eliminate a negative mindset and replace it with a goal-oriented, positive, can-do attitude. In a very literal sense, it can be a life or death issue for a SEAL. And yet it is also very much a “Full Life” or “Living Half Alive/Half Asleep” issue for most folks in our everyday lives.

So many of us live our lives playing it safe, staying dead center in our comfort zone, never knowing our true potential?

And yet, how do you know how far you can go till you go too far?

So STOP feeding your Fear Dog and ask yourself every morning:

“What can I do TODAY to feed my Courage Dog?”

Overhead Squat (Overhead Squat

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

* Start First Working Set at 80% & Build
)

– The barbell should come from a rack.

– Athletes will complete Three sets of 3 reps starting at about 80% 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.

WARM UP

With Barbell:

30s Overhead Barbell Hold

30s Bottom of Back Squat Hold

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Behind The Neck Presses

5 Overhead Squats

5 Overhead Squats @ A Light Weight

3 Overhead Squats @ A Moderate Weight

Build to 80%.

MODIFICATION

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

Empty Nester (Time)

“Empty Nester”

For Time:

1,000/900 Meter Row

50 Overhead Squats MRx: 35/25, Rx: 45/35

30 Toes to Bar

Time Cap: 10 Minutes

– Overview: A “Jackie-esque” sprint chipper on the docket today! Athletes should hold a hard effort and pace from beginning to end on this piece. The overhead squat is light and the reps for all movements are very doable, can you get uncomfortable fast and stay there until the end?

– Row: 4:30 or less.

– Overhead Squats: 3:00 or less.

– Toes to Bar: 2:30 or less.

– Score: Time to complete work. Add 1 second per rep not completed if time capped.
– Athletes should be pushing as hard as they are able from start to finish today.

– Smooth = fast on overhead squats, meaning finding a cadence that allows you to hold onto the barbell under fatigue and just keep moving towards the end of the set without having to stop or rest the bar.

– We need to be completing at least 12 toes to bar on the minute in order to complete under the time alotted.

– If we aren’t proficient with big toes to bar sets under fatigue, find quick smaller sets with quick rest to keep making progress through this set of 30 without losing steam.

MODIFICATION

1000M ROW

– Reduce Distance

– Time Cap

– 800m Ski

– 2000m Bike

– 800m Run

– 600m Air Run

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 100 Air Squats

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

– V-Ups

Midline Extra (Checkmark)

Midline

3 Sets:

20 GHD Sit-ups

Max Parallel GHD Sit-up Hold

• Rest 1:00 Between Sets

– Overview: This workout focuses on developing core strength and endurance with GHD sit-ups and a static hold. The goal is to complete each set of GHD sit-ups efficiently and maximize the hold duration in the parallel position.

– GHD Sit-ups: Be intentional with your seat position on the GHD, your speed backward, and engaging the quads to initiate movement back up.

– Parallel GHD Sit-up Hold: Take a big inhale and brace your core well. This will help stabilize your core.

– Score: Shortest time GHD hold
– GHD Sit-ups: Complete the 20 reps with controlled movement and a full range of motion. Focus on proper form and engaging your core throughout.

– Parallel GHD Sit-up Hold: Hold the parallel position as long as possible, focusing on maintaining a stable core and avoiding excessive arching or rounding of the back.

MODIFICATION

GHD SIT-UPS

– Reduce Reps

– Weighted Sit-Ups

– Sit-Ups

– Toes To Bar

– V-Ups

– Hollow Rocks

GHD SIT-UP HOLD

– Hollow Hold on Floor

– L-Sit Hold

– Plank Hold

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+