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

CrossFit Evergreen – CrossFit

CFE INSPIRE

“75% Emotional, 25% Physical” It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton). But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them. We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe. 75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt? When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Front Squat (Front Squat

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

*Start First Working Set at 80% & Build From There Each Set
)

– Barbell should come from a rack. – Each set should be completed unbroken. – Athletes should build in weight each set as long as they are still moving well.

– Score: heaviest set of 3.

MODIFICATION

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

Microwave (AMRAP – Rounds and Reps)

“Microwave” https://ctstorageprod.blob.core.windows.net/videos-coaching/burpees-worm.mp4

AMRAP 8:

7 Thrusters MRx: 55/35, Rx: 65/45, Rx+: 75/55

7 Pull-ups

7 Burpees

– Overview: Athletes will be challenged to move at a sustainable, yet fast, pace throughout this workout. – Thrusters: Loading should not exceed 55% of your 1RM thruster. Reps should be completed in unbroken sets each round and should take 30s or less to complete. – Pull-Ups: Reps should be completed in 1-2 sets each round and should take 30s or less. – Burpees: Reps should be completed in 30s or less. – Score: Rounds + Reps
– Let’s aim to complete the thrusters in unbroken sets each round. – The pull-ups should be completed in 1-2 sets each round. – Settle into a steady pace on the burpees. Pace these in a way that allow you to push the thrusters and pull-ups. – Fast transitions will be key in this workout.

MODIFICATION

THRUSTERS – Reduce Loading – Sub Dumbbells – 2 x Air Squats

PULL-UPS – Reduce Reps – Banded – Strict – Ring Rows – Alternating Dumbbell Plank Rows

BURPEES – Reduce Reps – 30s Cap – 7 Cals On Any Machine – 5 Push-Ups

HSPU/GHD (Time)

30 Strict Handstand Push-ups
50 GHD

Time Cap: 10 Minutes

– Athletes can break up these reps however they see fit. They can also be completed in any order.

– Score: Total time it takes to complete the workout. If capped, add 1 second for every missed rep.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“75% Emotional, 25% Physical” It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton). But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependent on the physical actions we take, and more on the emotional backings behind them. We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe. 75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt? When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Front Squat (Front Squat

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

*Start First Working Set at 80% & Build From There Each Set
)

– Barbell should come from a rack. – Each set should be completed unbroken. – Athletes should build in weight each set as long as they are still moving well.

– Score: heaviest set of 3.

MODIFICATION

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

Microwave (AMRAP – Rounds and Reps)

“Microwave” https://ctstorageprod.blob.core.windows.net/videos-coaching/burpees-worm.mp4

AMRAP 8:

7 Thrusters MRx: 55/35, Rx: 65/45, Rx+: 75/55

7 Pull-ups

7 Burpees

– Overview: Athletes will be challenged to move at a sustainable, yet fast, pace throughout this workout. – Thrusters: Loading should not exceed 55% of your 1RM thruster. Reps should be completed in unbroken sets each round and should take 30s or less to complete. – Pull-Ups: Reps should be completed in 1-2 sets each round and should take 30s or less. – Burpees: Reps should be completed in 30s or less. – Score: Rounds + Reps
– Let’s aim to complete the thrusters in unbroken sets each round. – The pull-ups should be completed in 1-2 sets each round. – Settle into a steady pace on the burpees. Pace these in a way that allow you to push the thrusters and pull-ups. – Fast transitions will be key in this workout.

MODIFICATION

THRUSTERS – Reduce Loading – Sub Dumbbells – 2 x Air Squats

PULL-UPS – Reduce Reps – Banded – Strict – Ring Rows – Alternating Dumbbell Plank Rows

BURPEES – Reduce Reps – 30s Cap – 7 Cals On Any Machine – 5 Push-Ups

HSPU/GHD (Time)

30 Strict Handstand Push-ups
50 GHD

Time Cap: 10 Minutes

– Athletes can break up these reps however they see fit. They can also be completed in any order.

– Score: Total time it takes to complete the workout. If capped, add 1 second for every missed rep.

CrossFit Evergreen – CrossFit

Can you go all the way? (Time)

With a 45 minute time cap, do:

500 Russian KB swings 24/16 (green/yellow)

20 set of 30 count flutter kicks over KB (10 left, 10 split, 10 right)

Consider splitting up KB swings into sets of 25 and do a set of flutters at each break.
Russian swings are here so for most of us these weights are sustainable for this many reps

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Your obsessions become your possessions.” – Ed Mylett The word “obsessed” gets a bad rap. And there’s indeed some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option. Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor. Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Back Squat (Back Squat

On the 3:00 x 4 Sets:
6 Back Squats @ 65%

*5 Second Bottom Hold Each Rep
)

– Barbell should come from a rack.

– Athletes should perform a 5 second hold at the bottom each rep. Use a clock or have a buddy count out these seconds for you.

– Score: Enter weight used across all sets.

MODIFICATION

– Reduce Reps – Box Squat – Front Squat

Scotty (AMRAP – Rounds)

AMRAP in 11 minutes

5 Deadlifts (315/205 lb)

18 Wall Ball Shots (20/14 lb)

17 Bar Over Burpees
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
– Overview: In this hero workout, athletes will be challenged to grind through rounds of heavy deadlifts under fatigue.

– Deadlifts: These should be on the heavier side today but the loading should not exceed 70% of your 1RM deadlift. Reps should take 30s or less to complete each round.

– Wallballs: Reps should take 1:00 or less to complete each round.

– Burpees Over Bar: Athletes can choose to perform bar-facing or bar-lateral burpees today (both considered Rx). Reps should take 1:30 or less to complete regardless of which style burpee they choose.

– Score: Rounds + Reps

Modification

DEADLIFTS – Reduce Loading – Reduce Reps – Sub Dumbbells or Kettlebells – Good Mornings – Kettlebell Sumo Deadlift

WALLBALLS – Reduce Reps/Loading/Target – Single Dumbbell Thrusters – Empty Barbell Thrusters – 27 Air Squats

BURPEES OVER BAR – Reduce Reps – Bar-Facing Burpees – Lateral Barbell Burpees – Bar-Facing Burpees (With Step Over) – Regular Burpees – Calories On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Your obsessions become your possessions.” – Ed Mylett The word “obsessed” gets a bad rap. And there’s indeed some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option. Be obsessed with reaching our dreams. Be obsessed with becoming a better husband. A better wife. A better son, a better daughter. A better friend, a better neighbor. Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Back Squat (Back Squat

On the 3:00 x 4 Sets:
6 Back Squats @ 65%

*5 Second Bottom Hold Each Rep
)

– Barbell should come from a rack.

– Athletes should perform a 5 second hold at the bottom each rep. Use a clock or have a buddy count out these seconds for you.

– Score: Enter weight used across all sets.

MODIFICATION

– Reduce Reps – Box Squat – Front Squat

Scotty (AMRAP – Rounds)

AMRAP in 11 minutes

5 Deadlifts (315/205 lb)

18 Wall Ball Shots (20/14 lb)

17 Bar Over Burpees
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
– Overview: In this hero workout, athletes will be challenged to grind through rounds of heavy deadlifts under fatigue.

– Deadlifts: These should be on the heavier side today but the loading should not exceed 70% of your 1RM deadlift. Reps should take 30s or less to complete each round.

– Wallballs: Reps should take 1:00 or less to complete each round.

– Burpees Over Bar: Athletes can choose to perform bar-facing or bar-lateral burpees today (both considered Rx). Reps should take 1:30 or less to complete regardless of which style burpee they choose.

– Score: Rounds + Reps

Modification

DEADLIFTS – Reduce Loading – Reduce Reps – Sub Dumbbells or Kettlebells – Good Mornings – Kettlebell Sumo Deadlift

WALLBALLS – Reduce Reps/Loading/Target – Single Dumbbell Thrusters – Empty Barbell Thrusters – 27 Air Squats

BURPEES OVER BAR – Reduce Reps – Bar-Facing Burpees – Lateral Barbell Burpees – Bar-Facing Burpees (With Step Over) – Regular Burpees – Calories On Any Machine

“Sally Up” (AMRAP – Reps)

Push ups