CrossFit Evergreen – CrossFit

CFE INSPIRE

“Vision is the bottleneck of effort.” We talk a lot about effort. It’s the gasoline that will drive us to our destination. And there is no substitute. It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction. There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But *where* they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route. We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

Bench Drill (10 Rounds for weight)

Bench Press On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1

Bench Press

*Must Be Unbroken Sets

– Barbell should be taken from a rack. – Athletes can aim to build in weight each set. – Start around 55-60% of your 1RM bench. – If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar. – Score: Enter loading used across.
WARM UP

10 Push-Ups 10 Empty Barbell Bench Press Build To Working Weight

MODIFICATION

– Reduce Reps – Sub Dumbbells – Floor Press

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
– Overview: In this interval style workout, athletes will have only 1 minute to rest between rounds making pacing out these rounds a key component of this workout.

– Power Cleans: Loading should not exceed 60% of your 1RM power cleans. Reps should be completed unbroken for the majority of the workout and should take 20s or less.

– Push-Ups: Reps should be competed in 1-2 sets each round and take 20s or less.

– Air Squats: Reps should take 20s or less to complete.

– Goal: Athletes should aim to complete roughly 1 round per minute.

– Flow: Athletes will start on the power cleans each AMRAP. – Score: Enter rounds + reps completed for each AMRAP.

MODIFICATION

POWER CLEANS – Reduce Loading/Reps – Hang Power Cleans – Sub Dumbbells

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

AIR SQUATS – Reduce Reps – Reverse Lunges – Box Step-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Vision is the bottleneck of effort.” We talk a lot about effort. It’s the gasoline that will drive us to our destination. And there is no substitute. It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction. There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But *where* they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route. We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

Bench Drill (10 Rounds for weight)

Bench Press On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1

Bench Press

*Must Be Unbroken Sets

– Barbell should be taken from a rack. – Athletes can aim to build in weight each set. – Start around 55-60% of your 1RM bench. – If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar. – Score: Enter loading used across.
WARM UP

10 Push-Ups 10 Empty Barbell Bench Press Build To Working Weight

MODIFICATION

– Reduce Reps – Sub Dumbbells – Floor Press

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
– Overview: In this interval style workout, athletes will have only 1 minute to rest between rounds making pacing out these rounds a key component of this workout.

– Power Cleans: Loading should not exceed 60% of your 1RM power cleans. Reps should be completed unbroken for the majority of the workout and should take 20s or less.

– Push-Ups: Reps should be competed in 1-2 sets each round and take 20s or less.

– Air Squats: Reps should take 20s or less to complete.

– Goal: Athletes should aim to complete roughly 1 round per minute.

– Flow: Athletes will start on the power cleans each AMRAP. – Score: Enter rounds + reps completed for each AMRAP.

MODIFICATION

POWER CLEANS – Reduce Loading/Reps – Hang Power Cleans – Sub Dumbbells

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

AIR SQUATS – Reduce Reps – Reverse Lunges – Box Step-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Vision is the bottleneck of effort.” We talk a lot about effort. It’s the gasoline that will drive us to our destination. And there is no substitute. It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction. There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But *where* they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route. We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

Bench Drill (10 Rounds for weight)

Bench Press On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1

Bench Press

*Must Be Unbroken Sets

– Barbell should be taken from a rack. – Athletes can aim to build in weight each set. – Start around 55-60% of your 1RM bench. – If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar. – Score: Enter loading used across.
WARM UP

10 Push-Ups 10 Empty Barbell Bench Press Build To Working Weight

MODIFICATION

– Reduce Reps – Sub Dumbbells – Floor Press

The Chief (5 Rounds for reps)

5 Rounds of AMRAP 3:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats Rest

1:00 between each AMRAP.
-Overview: In this interval style workout, athletes will have only 1 minute to rest between rounds making pacing out these rounds a key component of this workout. – Power Cleans: Loading should not exceed 60% of your 1RM power cleans. Reps should be completed unbroken for the majority of the workout and should take 20s or less. – Push-Ups: Reps should be competed in 1-2 sets each round and take 20s or less. – Air Squats: Reps should take 20s or less to complete. – Goal: Athletes should aim to complete roughly 1 round per minute. – Flow: Athletes will pick up where you left off each round – Score: Total reps completed – Let’s aim to hold on for unbroken sets of cleans for as long as we can here. – Complete the push-ups in 1-2 sets each round. If your push-ups tend to break down quickly, let’s break these into 2 sets right from the start. – Pace the air squats in a way that will allow you to recover and prepare for the next round of power cleans. – Let’s make it our goal to try to complete roughly 3 rounds within each AMRAP. MODIFICATION POWER CLEANS – Reduce Loading/Reps – Hang Power Cleans – Sub Dumbbells PUSH-UPS – Reduce Reps – Hand Release Push-Ups – Box Push-Ups – Dumbbell Bench Press AIR SQUATS – Reduce Reps – Reverse Lunges – Box Step-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe Cue, craving, response, reward. In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions. A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing. The quote above gives us something to think about. Some time today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them. How we act inside that moment is the reality of our character.

Front Squat (Front Squat

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

*Start First Working Set at 78% and 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: Enter weights used for each set. Overall score will be the heaviest.

MODIFICATION

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

Flash Flood (Time)

“Flash Flood” https://ctstorageprod.blob.core.windows.net/videos-coaching/thrusters-stance.mp4

2 Rounds:

400 Meter Run

21 Thrusters MRx: 55/35, Rx: 75/45, Rx+: 95/65

Time Cap: 10 Minutes

– Overview: In this sprint style workout, athletes will be challenged to hold on for unbroken sets of thrusters.

– Run: Should be completed in 2:30 or less.

– Thrusters: Loading should not exceed 55% of your 1RM thruster.

Reps should be completed in 1:00 or less each round.

– Score: Total Time
– Our main focus in this workout is to complete the thrusters unbroken. – Pace the 400m runs in a way that will allow you to push for unbroken sets of thrusters.

MODIFICATION

400 METER RUN – Reduce Distance – 2:30 Time Cap – 125m Row – 400m Ski – 1,000m Bike Erg – 24/20 Cal Assault or Echo Bike – 75m Air Run

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

Handstand Push-Ups practice (No Measure)

Deficit Handstand Push-ups

10-8-6-4-2 :

Unbroken Deficit Handstand Push-ups

Rest 1 Minute Between Sets.

– Athletes will choose their deficit for each set. – If you fail a rep, you’ll need to kick down, rest, then re-do that set. The deficit can be adjusted in this case as well.

No score: Work on this movement for quality.

MODIFICATION

– Reduce Reps – Remove Deficit – Use Riser -Elevated Box Push Ups – Double Dumbbell Push Press – 100 Push-Ups For Time

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding The reality of life is that we will hear more “no’s” than “yes’s”. And we will fail. A lot. But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no. We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Power Snatch (Power Snatch

9 Unbroken Sets For Time:
2 Power Snatches @ 75%
)

– All sets should be completed at the same weight.

– Athletes must complete each set unbroken to be considered “Rx.”

– Rest as needed between sets in order to ensure unbroken sets. –

Score: Total Time

MODIFICATIONS

– Reduce Reps

– Remove Unbroken Rule

– Hang Power Snatches

– Sub Dumbbell(s)

Problematic (AMRAP – Reps)

“Problematic” https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-descent.mp4

3 Minute On, 3 Minute Off [For Total Reps]:

1. Max Calorie Row

2. Max Burpee Box Jumps (24″/20″)

3. Max Double Unders

4. Max Rope Climbs (15ft.)

5. Max Calorie Bike Erg

– Overview: In this interval style workout, athletes will spend 3 minutes accumulating as many reps/calories of each movement as possible. There will be 3 minutes of rest between intervals so athletes should push the pace of each movement. – Burpee Box Jumps: Athletes will need to stand fully on the box before jumping or stepping down.

-Jump Rope: DU’s is Rx, Singles for scaled.

– Score: Enter reps/calories of each movement (5 scores).
– We are going to gain the least amount of reps on the rope. Set a goal for how many rope climbs you’d like to accumulate per minutes and use the clock to help with that pacing. A great goal would be 2 ropes or more per minute (6 total).

– We are going to gain more reps on the bike and the rower. Settle into a pace that is right about at your threshold pace. Ladies can shoot for 10 cals or more per minute (30+ Total) and guys can shoot for 12 cals or more per minute (36+ Total).

– We can gain the most amount of reps on the jump Rope and burpee box jumps. We should aim to lean into our pace on these movements. Again, let’s set a goal for how many reps you’d like to gain per minute. On the burpee box jumps let’s aim for 12 or more res per minute (36+ total).

MODIFICATIONS

ROW – Ski – Bike Erg – Assault Bike

BURPEE BOX JUMPS – Reduce Box Height – Burpee Box Step-Ups – Burpees – Box Jumps – Box Step-Ups – Bar-Facing Burpees – Burpees To Target

DOUBLE UNDERS – Singles, -Ski – Bike Erg – Assault Bike – Row

ROPE CLIMBS – Reduce Height – Ring Rows – Strict Pull-Ups – Strict Knees To Chest – Toes To Bar – Lay To Stand Rope Pulls

BIKE ERG – Ski – Row – Shuttle Runs

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding The reality of life is that we will hear more “no’s” than “yes’s”. And we will fail. A lot. But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no. We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Power Snatch (Power Snatch

9 Unbroken Sets For Time:
2 Power Snatches @ 75%
)

– All sets should be completed at the same weight.

– Athletes must complete each set unbroken to be considered “Rx.”

– Rest as needed between sets in order to ensure unbroken sets. –

Score: Total Time recorded in notes. Record weight used across the 9 sets.

MODIFICATIONS

– Reduce Reps

– Remove Unbroken Rule

– Hang Power Snatches

– Sub Dumbbell(s)

Problematic (AMRAP – Reps)

“Problematic” https://ctstorageprod.blob.core.windows.net/videos-coaching/rope-climb-descent.mp4

3 Minute On, 3 Minute Off [For Total Reps]:

1. Max Calorie Row

2. Max Burpee Box Jumps (24″/20″)

3. Max Double Unders

4. Max Rope Climbs (15ft.)

5. Max Calorie Bike Erg

– Overview: In this interval style workout, athletes will spend 3 minutes accumulating as many reps/calories of each movement as possible. There will be 3 minutes of rest between intervals so athletes should push the pace of each movement. – Burpee Box Jumps: Athletes will need to stand fully on the box before jumping or stepping down.

-Jump Rope: DU’s is Rx, Singles for scaled.

– Score: Enter reps/calories of each movement (5 scores).
– We are going to gain the least amount of reps on the rope. Set a goal for how many rope climbs you’d like to accumulate per minutes and use the clock to help with that pacing. A great goal would be 2 ropes or more per minute (6 total).

– We are going to gain more reps on the bike and the rower. Settle into a pace that is right about at your threshold pace. Ladies can shoot for 10 cals or more per minute (30+ Total) and guys can shoot for 12 cals or more per minute (36+ Total).

– We can gain the most amount of reps on the jump Rope and burpee box jumps. We should aim to lean into our pace on these movements. Again, let’s set a goal for how many reps you’d like to gain per minute. On the burpee box jumps let’s aim for 12 or more res per minute (36+ total).

MODIFICATIONS

ROW – Ski – Bike Erg – Assault Bike

BURPEE BOX JUMPS – Reduce Box Height – Burpee Box Step-Ups – Burpees – Box Jumps – Box Step-Ups – Bar-Facing Burpees – Burpees To Target

DOUBLE UNDERS – Singles, -Ski – Bike Erg – Assault Bike – Row

ROPE CLIMBS – Reduce Height – Ring Rows – Strict Pull-Ups – Strict Knees To Chest – Toes To Bar – Lay To Stand Rope Pulls

BIKE ERG – Ski – Row – Shuttle Runs