CrossFit Evergreen – CrossFit

CFE INSPIRE

“Don’t tell me who you are. Tell me what you are.” When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past. When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs. Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Power Snatch (Power Snatch

For Total Load:
15-12-9 Unbroken Power Snatches

Rest 2 Minutes Between Sets
)

– The goal here is to perform big sets of touch and go snatches under fatigue. We will not be fully recovered after 2 minutes of rest so this is great training for barbell cycling within workouts. – Athletes can use the same weight across all sets or build. – Athletes must complete each set unbroken to be considered “Rx.” – Aim to start around 50-55% of your 1RM power snatch.

– Score: Enter weight used for your set of 9 reps

MODIFICATION

– Reduce Reps – Remove Unbroken Rule – Hang Power Snatches – Sub Dumbbell(s)

Chalk It Up (Time)

“Chalk It Up” https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-cycling.mp4

5 Rounds For Time:

15 Power Snatches MRx: 55/35, Rx: 75/55

500/450 Meter Bike Erg

3 Rope Climbs (15ft.)

500/450 Meter Bike Erg

Time Cap: 25 Minutes

– Overview: In this longer aerobic based workout, athletes will need to move at a sustainable pace right from the start. Lungs and upper body fatigue will be the biggest factors in this workout.

– Power Snatch: Loading should not exceed 55% of your 1RM power snatch. Reps should take 1:00 or less to complete each round.

– Bike: The 500/450m should take 1:30 or less to complete. – Rope Climbs: Reps should be completed in 1:30 or less each round.

– Score: Total time. If capped, add 1s for every incomplete rep (100m = 1 Rep).
– With the barbell being on the lighter side today, let’s aim to complete these reps in 1-2 sets each round. – We can use the bike as a recovery in this workout but we should still aim to complete the 500/450m in 1:30 or less. – The rope climbs should take 1:30 or less. Keep an eye on the clock and try to rest no longer than 20s between reps.

MODIFICATION

POWER SNATCHES – Reduce Loading – Hang Power Snatches – Dumbbell Power Snatches – Kettlebell Swings 500/450 METER BIKE ERG – Reduce Distance – 1:30 Time Cap – 12/10 Cal Echo or Assault Bike – 250/200m Row – 200/150m Ski – 200m Run – 150m Air Run ROPE CLIMB – Reduce Height – Reduce Reps – 2 Lay to Stand Climb – 3 Strict Pull-Ups = 1 Rope – 4 Alternating Dumbbell Plank Rows = 1 Rope – 5 Ring Rows = 1 Rope – 5 Toes To Bar = 1 Rope

Midline Grunt Work (Checkmark)

Midline Grunt Work

3 Sets:

20 Seconds Hollow Hold

10 Seconds Rest

20 Seconds Flutter Kicks

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

20 Seconds V-Ups 10 Seconds Rest

– 1 set is complete when you’ve gone through each movement once.

– Athletes should try to work for the entire 20s but can break if needed. Time will not stop if you take a break.

– This piece is 6 minutes total.

– Score: Mark Completed

CrossFit Evergreen – CrossFit

Winter Wonderland (Time)

Do the following:

30s max distance ski erg

then 4 rds of:

10 – db pullovers Rx: 45/30; Rx+: 55/40

10 – Abmat situps

30s max distance ski erg

then 4 rds of:

20 weighted Bulgarian split squats Rx: 45/30; Rx+: 55/40

10 hanging alternating leg raises

30s max distance ski erg

then 4 rds of:

10 – db alternating curls Rx: 45/30;Rx+: 55/40

10 – V-ups

30s max distance ski erg

then 4 rds of:

10 – 2 hand OH db triceps ext. Rx: 45’30; Rx+: 55/40

10 – floor M&M’s

30s max distance ski erg

ten 4 rds of:

10 – db kickbacks Rx: 45/30; Rx+: 55/40

10 – db Russian twists Rx: 45/30; Rx+; 55’40
Ski distance will be recorded in comment box

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You make a living with what you get. You make a life with what you give.” – Winston Churchill Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return, but because you believed it was the right thing to do. You genuinely cared. Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good. Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous? If generosity is contagious, it just needs to be started. Let it be us. Be the change we want to see in this world.

Deadlift (Deadlift

On the 3:00 x 3 Sets:
3 Deadlifts

*Start First Working Set at 75-80% & Build In Weight From There Each Set
)

– These should be performed as “touch and go” reps. The plates should just tap the floor before coming back up.

– Start at 75-80% and aim to build each set if you still feel you are moving well.

– Score: Enter the heaviest set of 3.

MODIFICATION

– Reduce Percentages – Reduce Reps – Increase Rest Time – Sub Dumbbells

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
– Overview: This is a repeat from 12/12/22. In this shorter hero workout, athletes should aim to complete each round in roughly the same amount of time. – Barbell Loading: Should not exceed 65% of your 1RM jerk. Athletes should be able to complete the 6 push jerks unbroken every round.

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

MODIFICATION

ALL BARBELL MOVEMENTS – Reduce Loading – Reduce Reps – Sub Dumbbells

HSPU Stamina (4 Rounds for reps)

Handstand Push-up Stamina https://ctstorageprod.blob.core.windows.net/videos-coaching/hspu-legs-hips-arms.mp4

4 Sets:

1 Minute Max Handstand Push-ups

Rest 2 Minutes Between Sets

Round 1: Deficit Strict Handstand Push-ups (2″/1″)

Round 2: Strict Handstand Push-ups

Round 3: Deficit Kipping Handstand Push-ups (2″/1″)

Round 4: Kipping Handstand Push-ups

– Athletes can take as many breaks as needed during each “work” minute.

– Ideally, athletes are completing 10 or more reps within each minute.

– Score: Enter reps completed within each minute (4 scores).

MODIFICATION

DEFICIT STRICT HANDSTAND PUSH-UPS – Reduce Deficit – Kipping Deficit HSPU – Strict HSPU With Riser – Kipping HSPU With Riser – Push-Ups – Burpees

STRICT HANDSTAND PUSH-UPS – Kipping HSPU – Strict HSPU With Riser – Kipping HSPU With Riser – Push-Ups – Burpees DEFICIT KIPPING HANDSTAND PUSH-UPS – Reduce Deficit – Kipping HSPU With Riser – Push-Ups – Burpees KIPPING HANDSTAND PUSH-UPS – Kipping HSPU With Riser – Strict HSPU With Riser – Push-Ups – Burpees

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Give more. Give what you didn’t get. Love more. Drop the old story.” We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition. When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. Its purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains. Do you hold onto something from the past? Can we reframe the mental dialogue?

Mojo Dojo Casa House (Time)

“Mojo Dojo Casa House” https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-toes.mp4

5 Rounds For Time:

20 Push-ups

30 Sit-ups

400 Meter Row

5-4-3-2-1 Rope Climbs (15ft.)

Time Cap: 30 Minutes

– Overview: In this longer aerobic workout, athletes are encouraged to move at a sustainable pace throughout. Breaking up the push-ups and pacing out the rope climbs so that there are no missed reps will be key things to consider here.

– Push-Ups: Reps should be completed in sets of 5 or more in 1:00 or less.

– Sit-Ups: Reps should be completed in 1:00 or less.

– Row: Each 400m row should take 2:15 or less to complete.

– Rope Climbs: Athletes should be able to perform a rope climb every 30s within each round of this workout (2:30-2:00-1:30-1:00-30s).

– Score: Total time. If capped add 1s for every incomplete rep. 100m = 1 Rep.
– Let’s try to complete the push-ups in sets of 5 or more. The smaller the set, the quicker the break should be. Break these right from the start if you know you will need breaks in the later rounds. – Settle into a steady pace on the sit-ups. Just try to stay moving here. – Run at a pace that is going to allow you to come in and get right to work on the rope climbs. – Be methodical about your rope climbs. Focus on strong foot clamps and use the clock to help time out your breaks between reps to help keep you moving.

MODIFICATIONS

PUSH-UPS – Reduce Reps – Hand Release Push-Ups – Box Push-Ups – Dumbbell Bench Press SIT-UPS – Reduce Reps – Hollow Rocks

500 METER ROW – Reduce Distance – 2:15 Time Cap

– 400m Ski – 1,000m Bike – 300m Air Run

ROPE CLIMB – Reduce Height – Reduce Reps – 2 Lay to Stand Climb – 3 Strict Pull-Ups = 1 Rope – 4 Alternating Dumbbell Plank Rows = 1 Rope – 5 Ring Rows = 1 Rope – 5 Toes To Bar = 1 Rope

Cool Down (No Measure)

Standing Forward Bend on box w/kettlebell
Standing Figure Four
Cat/Cow
Frog Stretch
Plank to Scorpion Reach
Wrist Stretches
Seated Overhead Shoulder Stretch
Laying Down Knees To Side Stretch arms to T
Seated Neck Stretches
Shoulder Rolls/Shrugs

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you fight for your limitations, you get to keep them.” – Jim Kwik Our harshest critic is in between our ears. We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough. Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on. Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Push Jerk (Push Jerk

On the 3:00 x 3 Sets:
3 Push Jerks

*Start First Working Set at 75% & Build From There Each Set
)

– All sets should be completed unbroken.

– Barbell should be taken from a rack.

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

– Score: Enter the loading of each set. Overall score will be your heaviest set.

MODIFICATION

– Push Press – Split Jerks – Sub Dumbbells

Double Up (AMRAP – Rounds and Reps)

“Double-up” https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-jump-height.mp4

AMRAP 10:

60 Double Unders

10-20-30…Wallballs MRx: 14/10, Rx: 20/14

– Overview: In this shorter AMRAP, athletes will be challenged to hold on for bigger sets of wallballs. This workout will become more grindy in the back half as the wallball reps increase.

– Double Unders: Should be completed in 1:00 or less. – Wallballs: Athletes should use a loading they can complete a set of 20+ reps unbroken when fresh.

– Score: Rounds + Reps
– Let’s aim to complete the double unders in 1-2 sets each round. If you take a break, try to keep it 10 seconds or less. – Try to hold onto the ball for sets of 10 or more in this workout. The key here is to keep your breaks short, just like we talked about for the double unders. Try to keep these breaks 10 seconds or less.

MODIFICATION

DOUBLE UNDERS – Reduce Reps – 90 Single Unders – 60 Plate Hops – 1:00 Effort On Any Machine

WALLBALLS – Reduce Reps/Loading/Target – Single Dumbbell Thrusters – Empty Barbell Thrusters – 15-30-45…Air Squats

Skill Conditioning (AMRAP – Reps)

Skill Conditioning

3 Rounds For Total Reps:
1-2-3 Minute Echo Bike Calories
1 Minute Max Handstand Walk Segments (25ft.)

Total Time: 9 Minutes

– Athletes should aim for the same number of calories per minute. 

– The HSW segments must be completed unbroken to count toward your score.

– Score: Total fully completed HSW segments.

MODIFICATIONS
ECHO BIKE 
– Assault Bike
– Bike Erg
– Ski
– Row
– Run
– Shuttle Runs

HSW SEGMENTS
– Reduce Segments
– Remove Minimum Unbroken Distance
– Sub Dumbbell Overhead Carry
– Wall Walks
– Handstand Shoulder Taps

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If failure is not an option, neither is success.” We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences. That’s a dangerous person. Dangerous enough… to accomplish something great. We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to. If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try. Life is so short. There’s no time to bunt. Let’s swing for the fences.

Power Snatch (Power Snatch

For Total Load:
12-9-6 Unbroken Power Snatch

Rest 2 Minutes Between Sets.
)

– The goal here is to perform big sets of touch and go snatches under fatigue. We will not be fully recovered after 2-3 minutes of rest so this is great training for barbell cycling within workouts.

– Athletes can use the same weight across all sets or build. – Athletes must complete each set unbroken to be considered “Rx.”

– Aim to start around 55-60% of your 1RM power snatch. – Score: Enter weights used for each set in notes. Score is set of 6 weight.

MODIFICATION

– Reduce Reps – Remove Unbroken Rule – Hang Power Snatches – Sub Dumbbell(s)

Four Seasons (3 Rounds for reps)

“Four Seasons” https://ctstorageprod.blob.core.windows.net/videos-coaching/power-snatch-cycling.mp4

AMRAP 4:

400 Meter Run (ROW)

27/21 Calorie Bike Erg

Max Power Snatches MRx: 65/45, Rx: 75/55

Rest 4 Minutes

AMRAP 4:

400 Meter Run (ROW)

21/15 Calorie Bike Erg

Max Power Snatches MRx: 75/55, Rx: 95/65

Rest 4 Minutes

AMRAP 4: 400 Meter Run (ROW)

15/12 Calorie Bike Erg

Max Power Snatches MRx: 95/75, Rx: 115/85

– Overview: In this interval style workout, athletes will begin each round with a 400m run (Row) and calories on the bike. Once the run (row) and bike are completed, they’ll spend the remaining time completing as many snatches as they can. The major goal here to complete roughly the same number of snatches on the barbell each AMRAP.

– Run: (ROW) Should be completed in 2:00 or less.

– Bike: In the first AMRAP the bike should be completed in 1:30 or less. In the second AMRAP the bike should be completed in 1:15 or less. In the last AMRAP the bike should be completed in 1:00 or less. – Power Snatches: The final barbell should not exceed 65% of your 1RM power snatch. Athletes should be able to complete touch and go sets in the first 2 AMRAPs. – Score: Enter snatch reps completed within each AMRAP.
– Run at a faster pace that is still going to allow you to push the bike that follows. – We want to get at least 30 seconds on the barbell each AMRAP. Let’s push and/or pace the bike in a way that allows us to get that 30 seconds or more on the barbell. – In the first AMRAP let’s aim to complete sets of 5 or more on the barbell. In the second AMRAP, let’s aim to complete sets of 3 or more. In the last AMRAP, singles are a great option. – Let’s make it our goal to complete roughly the same number of reps on the barbell each AMRAP.

MODIFICATION

400 METER RUN – Reduce Distance – 2:00 Time Cap – 500m Row – 400m Ski – 1,000m Bike – 300m Air Run 27/21 | 21/15 | 15/12

CAL BIKE ERG – Reduce Cals – 1:30-1:15-1:00 Time Caps – Same Cal Row – 21/15 | 15/12 | 12/9 Cal Ski – 21/15 | 15/12 | 12/9 Cal Assault or Echo Bike – 21/15 | 15/12 | 12/9 Cal Air Run – 21-15-12 Burpees

POWER SNATCHES – Reduce Loading – Hang Power Snatches – Dumbbell Power Snatches – Kettlebell Swings