CrossFit Evergreen – CrossFit

CFE INSPIRE

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Tis’ The Season (Time)

For Time:

25-20-15-10-5 Single Dumbbell Bench Press

50-40-30-20-10 Single Dumbbell Reverse Lunge Steps

100-80-60-40-20 Double Unders

Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35

– The goal of today’s active recovery is to just move and sweat at a moderate intensity. More of a focus on body building here vs. cardio.

– Each round the reps will decrease on each movement. Round 1 is 25 bench, 50 reverse lunges, and 100 double unders. Round 2 is 20 bench, 40 reverse lunges, 80 double unders…and so on.

– You can go as hard or as easy as you’d like during this workout.

– Athletes can switch arms as needed on the bench and reverse lunges. Dumbbell can be held in any position for the lunges.

– Score: Total time it takes to complete the workout.
WARM UP

10 Push-Ups

10 Reverse Lunges

10 Single Unders

8 Light Dumbbell Bench Presses

8 Light Dumbbell Reverse Lunges

8 Double Unders

6 Workout Weight Dumbbell Bench Presses

6 Workout Weight Dumbbell Reverse Lunges

6 Double Unders

MODIFICATION

DUMBBELL BENCH

– Reduce Loading/Reps

– Use 2 Dumbbells (More Challenging)

– Barbell Bench Press (Keep It Light)

DUMBBELL REVERSE LUNGES

– Reduce Loading/Reps

– Use 2 Dumbbells (More Challenging)

– Barbell Front or Back Rack Reverse Lunges (Keep It Light)

DOUBLE UNDERS

– Reduce Reps

– 150-120-90-60-30 Single Unders

– 15-12-9-6-3 Calorie Ski Erg or Air Bike

– 25-20-15-10-5 Calorie Bike Erg or Row

Cool Down (No Measure)

Thoracic Roll Out

Figure 4 Crossover

Banded Hamstring

Happy Baby

Puppy Pose

On The Wall: Pike, Straddle, Knees in with snow angel arms

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“All progress depends on the irrational person.”

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with it, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

Hang Snatch (Hang Snatch

Set 1: 3 Hang Snatches @ 70%
Set 2: 2 Hang Snatches @ 76%
Set 3: 1 Hang Snatch @ 82%
Set 4: 3 Hang Snatches @ 73%
Set 5: 2 Hang Snatches @ 79%
Set 6: 1 Hang Snatch @ 85%

* Rest 1 min between sets.)

– Each set should be completed unbroken.

– These can be performed as power or squat snatches.

– Percentages are based off your 1RM squat snatch.

– Score: Enter the loading used for set 6 @ 85%.

MODIFICATION

– Reduce Percentages

– Dumbbell Hang Snatches

– Snatches (From Floor)

“Fortitude” (AMRAP – Reps)

On the Minute x 30: 1 Minute Max Calorie Row 1 Minute Max Burpees *Score Is Lowest Row + Lowest Burpee Round

– Overview: Last time we completed this workout was 12/21/22. This workout is called “Fortitide” for a reason. Being able to pick numbers to hold for both of these movements for all 15 rounds without giving in to the discomfort is going to require both mental and physical fortitude. Today, let’s lean into the discomfort and find out what we are capable of.

– Athlete Notes: Choose a number of reps you see yourself being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another which means you can play to your strengths. Reset the monitor every round or set screen for 1 minute intervals with undefined rest.

– Score: Lowest Row + Lowest Burpee Round
– Aim to finish your last calorie/burpee at the same time each round. This should be at about the 40-45s second mark in the first half of the workout and may drop to about the 50-55s mark in the later rounds.

– We should not aim to bank rest by moving faster when we are fresh. We want to keep the heart rate pretty steady throughout so sprinting will only cause the heart rate to spike making it hard to recover and stay in control.

– Everyone wants to let up at minutes 15-20. Remember this at that point and do the whatever you can to stick to your numbers!

Modification

MAX CALORIE ROW

– Max Cals On Any Other Machine

– Max Shuttle Runs

– Max Box Jump Overs

MAX BURPEES

– Max Cals On Any Machine

– Max Shuttle Runs

– Max Box Jump Overs

CrossFit Evergreen – CrossFit

CFE INSPIRE

“All progress depends on the irrational person.”

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with it, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

Hang Snatch (Hang Snatch

Set 1: 3 Hang Snatches @ 70%
Set 2: 2 Hang Snatches @ 76%
Set 3: 1 Hang Snatch @ 82%
Set 4: 3 Hang Snatches @ 73%
Set 5: 2 Hang Snatches @ 79%
Set 6: 1 Hang Snatch @ 85%

* Rest 1 min between sets.)

– Each set should be completed unbroken.

– These can be performed as power or squat snatches.

– Percentages are based off your 1RM squat snatch.

– Score: Enter the loading used for set 6 @ 85%.

MODIFICATION

– Reduce Percentages

– Dumbbell Hang Snatches

– Snatches (From Floor)

“Fortitude” (AMRAP – Reps)

On the Minute x 30: 1 Minute Max Calorie Row 1 Minute Max Burpees *Score Is Lowest Row + Lowest Burpee Round

– Overview: Last time we completed this workout was 12/21/22. This workout is called “Fortitide” for a reason. Being able to pick numbers to hold for both of these movements for all 15 rounds without giving in to the discomfort is going to require both mental and physical fortitude. Today, let’s lean into the discomfort and find out what we are capable of.

– Athlete Notes: Choose a number of reps you see yourself being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another which means you can play to your strengths. Reset the monitor every round or set screen for 1 minute intervals with undefined rest.

– Score: Lowest Row + Lowest Burpee Round
– Aim to finish your last calorie/burpee at the same time each round. This should be at about the 40-45s second mark in the first half of the workout and may drop to about the 50-55s mark in the later rounds.

– We should not aim to bank rest by moving faster when we are fresh. We want to keep the heart rate pretty steady throughout so sprinting will only cause the heart rate to spike making it hard to recover and stay in control.

– Everyone wants to let up at minutes 15-20. Remember this at that point and do the whatever you can to stick to your numbers!

Modification

MAX CALORIE ROW

– Max Cals On Any Other Machine

– Max Shuttle Runs

– Max Box Jump Overs

MAX BURPEES

– Max Cals On Any Machine

– Max Shuttle Runs

– Max Box Jump Overs

CrossFit Evergreen – CrossFit

CFE INSPIRE

“All progress depends on the irrational person.”

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with it, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

Hang Snatch (Hang Snatch

Set 1: 3 Hang Snatches @ 70%
Set 2: 2 Hang Snatches @ 76%
Set 3: 1 Hang Snatch @ 82%
Set 4: 3 Hang Snatches @ 73%
Set 5: 2 Hang Snatches @ 79%
Set 6: 1 Hang Snatch @ 85%

* Rest 1 min between sets.)

– Each set should be completed unbroken.

– These can be performed as power or squat snatches.

– Percentages are based off your 1RM squat snatch.

– Score: Enter the loading used for set 6 @ 85%.

MODIFICATION

– Reduce Percentages

– Dumbbell Hang Snatches

– Snatches (From Floor)

“Fortitude” (AMRAP – Reps)

On the Minute x 30:

1 Minute Max Calorie Row

1 Minute Max Burpees

*Score Is Lowest Row + Lowest Burpee Round

– Overview: Last time we completed this workout was 12/21/22. This workout is called “Fortitide” for a reason. Being able to pick numbers to hold for both of these movements for all 15 rounds without giving in to the discomfort is going to require both mental and physical fortitude. Today, let’s lean into the discomfort and find out what we are capable of.

– Athlete Notes: Choose a number of reps you see yourself being able to hold for the entire 30 minutes. The goal is to hold the same numbers across the entire workout. Your row calories and burpee reps do not need to match one another which means you can play to your strengths. Reset the monitor every round or set screen for 1 minute intervals with undefined rest.

– Score: Lowest Row + Lowest Burpee Round
– Aim to finish your last calorie/burpee at the same time each round. This should be at about the 40-45s second mark in the first half of the workout and may drop to about the 50-55s mark in the later rounds.

– We should not aim to bank rest by moving faster when we are fresh. We want to keep the heart rate pretty steady throughout so sprinting will only cause the heart rate to spike making it hard to recover and stay in control.

– Everyone wants to let up at minutes 15-20. Remember this at that point and do the whatever you can to stick to your numbers!

Modification

MAX CALORIE ROW

– Max Cals On Any Other Machine

– Max Shuttle Runs

– Max Box Jump Overs

MAX BURPEES

– Max Cals On Any Machine

– Max Shuttle Runs

– Max Box Jump Overs

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Don’t wait to be chosen. Choose.

Decisions = Destiny.

Back Squat (Back Squat

On the 3:00 x 3 Sets:
5 Back Squats

*Start First Working Set at 78% & Build To Heavy
)

– Barbell should come from a rack.

– Reps should be completed unbroken each set.

– Athletes should aim to build in weight each set as long as they are still moving well.

– Score: Enter weight used for heaviest set of 5.

MODIFICATION

– Reduce Reps

– Reduce Percentage

– Box Squat

– Front Squat

Boxing Day (AMRAP – Rounds and Reps)

“Boxing Day”

AMRAP 10:

5 Pull-ups

10 Front Squats MRx: 55/35, Rx: 65/45, Rx+: 75/55

15 Box Jumps (24″/20″)

– Overview: In this 10 minute AMRAP, athletes will be challenged to hold on for unbroken sets of pull-ups. Athletes will also need to pace themselves right from the start to be able to complete each round in roughly the same amount of time.

– Pull-Ups: Reps should take 30s or less to complete each round. Ideally, reps are completed unbroken each round.

– Front Squats: Reps should take 30s or less to complete each round. The loading should allow athletes to complete reps unbroken each round.

– Box Jumps: Reps should take 30s or less to complete each round. Rebounding will not be permitted.

– Score: Rounds + Reps
– Let’s aim to complete the pull-ups unbroken every round.

– Let’s aim to complete each round of front squats unbroken. Slow down the cycle speed if you need to catch your breath.

– Settle into a steady pace on the box. No need to rush here.

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells

– 20 Air Squats

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 20 Squat Jumps

– 20 Reverse Lunges