CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

Reflecting back on this week, let’s be critical with ourselves. What actions have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second go, and sooner than we think. Let’s take those “pretty goods”… and make them great.

Run It (AMRAP – Rounds and Reps)

25 Minute AMRAP

– 5 Toes To Bar

– 10 Push Ups

– 15 Air Squats

– 200 M Run
Find a good pace to chip through this AMRAP.

Score: Rounds and Reps

MODIFICATIONS

TTB

– Toes as high as possible

– Knee ups

– VUps or Sit-Ups

PUSH UPS

– hand release

– bar push ups

AIR SQUATS

– to a ball or box

200 M RUN

– 250 m Row

– 200 m Ski

– 8 Cal. Bike

Stretches (No Measure)

– Couch Stretch 1:00 min per leg
– Pigeon Stretch 1:00 min per leg
– Puppy Pose with Frog legs Stretch 1:00
– Scorpions: 30 Seconds each side
– Banded Hamstring Stretch 1:00 min per leg

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you aim at nothing, don’t worry… we’ll hit it.”

Be intentional. Specificity is everything.

Power Clean (Power Clean

5 Power Cleans @ 75%
4 Power Cleans @ 78%
3 Power Cleans @ 80%
2 Power Cleans @ 83%
1 Power Clean @ 85%
5 Power Cleans @ 78%
4 Power Cleans @ 80%
3 Power Cleans @ 83%
2 Power Cleans @ 85%
1 Power Clean @ 88%)

– All cleans must be caught above parallel. Sets can be completed touch and go or as singles.

– We will build in weight, come back down, then build again starting at a slightly heavier weight than before.

– Score: Loading Of Last Set Only @ 88%

MODIFICATIONS

– Reduce Starting Percentage

– Reduce Reps

– Hang Power Cleans

– Sub Dumbbells

Boat Grace (Time)

“Boat Grace”



For Time (15 Minute Cap):

1,000/900 Meter Row

10 Clean & Jerks

750/675 Meter Row

10 Clean & Jerks

500/450 Meter Row

10 Clean & Jerks

Barbell: MRx: 95/55, Rx: 115/75, Rx+: 135/95

– Overview: Athletes will chip away at their row meters and clean and jerks in this couplet at their threshold pace. Each time they hop back on the rower, there will be less row meters to complete than the previous round.

– Row: Athletes should be able to complete each row in roughly 4:00 or less, 3:00 or less, and 2:00 or less.

– Clean & Jerks: Loading should not exceed 60% of your 1RM clean & jerk. Each set of 10 should take 1:30 or less to complete.

– Score: Total Time
– Let’s choose to push 1 out of the 2 movements today and use the other to recover.

– If we choose to push the barbell, athletes should aim to hold on for 1-2 sets on each set of 10 clean and jerks. The pace on the row should allow for athletes to stick to their plan on the barbell.

– If we choose to push the row, let’s go right to singles on the barbell. Athletes can aim to hold a more aggressive pace on the row.

MODIFICATIONS

CLEAN & JERK

– Reduce Loading

– Reduce Reps

– Power Clean Only

– Push Jerk Only

– Sub Dumbbells

– Kettlebell Swing

1,000/900 METER ROW

– Reduce Distance

– 4:00 Time Cap

– 800/720m Ski

– 2000/1800m Bike (Any)

– 800m Run

– 600m Air Run

750/675 METER ROW

– Reduce Distance

– 3:00 Time Cap

– 600/540m Ski

– 1,500/1,350m Bike (Any)

– 600m Run

– 450m Air Run

500/450 METER ROW

– Reduce Distance

– 2:00 Time Cap

– 400/360m Ski

– 1,000/900m Bike (Any)

– 400m Run

– 300m Air Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.

And wherever your attention goes, you water.

Because whatever we end up watering… grows.

Check in with ourselves today.

Are we watering the flowers, or the weeds?

Bench Press (Bench Press

Set 1: 10 Bench Press @ 58%
Set 2: 8 Bench Press @ 67%
Set 3 6 Bench Press @ 76%
Set 4: 10 Bench Press @ 61%
Set 5: 8 Bench Press @ 70%
Set 6: 6 Bench Press @ 79% )

– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– 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 of the last set only. Set 6 @79%

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
– Overview: This is a repeat workout from 9/20/2022. In this classic CrossFit benchmark workout, athletes will be challenged to hold on for big sets of wallballs while pacing the run and box jumps in a way that will allow them to stick to those bigger sets.

– Run: Should be completed in 2:15 or less.

– Box Jumps: Stand all the way up on the box. Reps should be completed in 1:15 or less.

– Wallballs: Reps should be completed in 1:30 or less.

– Score: Total time.

MODIFICATIONS

400 METER RUN

– Reduce Distance

– 500/450m Row

– 400/350m Ski

– 1000/800m Bike

– 300m Air Run

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– Broad Jumps

– 15/12 Cal Bike Erg

– 12/10 Cal Assault or Echo Bike

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Single Dumbbell Goblet Thrusters

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

Today… are we focused on what might go wrong?

Or are we focused on what we need to do, to make it go right?

Front Squat (Front Squat

On the 2:00 x 5 Sets:
2 Front Squats

*Use The Same Weight Across
)

– Aim to complete the 5×2 at 85-90% of your 1RM or something slightly heavier than last week’s 5×3.

– Barbell should come from a rack.

MODIFICATIONS

– Reduce Reps

– Increase Rest

– Sub Dumbbells

Flying Somewhere? (AMRAP – Rounds and Reps)

“Flying Somewhere?”



AMRAP 15:

7 Dumbbell Snatches (R)

7 Dumbbell Snatches (L)

.5/.45 KM Bike Erg

3 Rope Climbs (15ft.)

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 70/50

– Overview: Athletes should aim to move at their threshold pace throughout this workout. Grip, bicep, and midline fatigue will be something athletes should consider when choosing their pace in this workout.

– DB Snatch: All 14 reps should take 1:00 or less to complete.

– Bike: The .5/.45 KM should be completed in 1:00 or less.

– Rope Climbs: All 3 reps should be completed in 1:30 or less.

– Score: Rounds + Reps
– Even with the dumbbell being on the heavier side, let’s see if we can complete all the snatches without taking a break here. Once you finish all 7 on the right arm, try to quickly transition to the left arm.

– The bike would be the least important place to push here. Let’s use this as a recovery today.

– Let’s see if we can complete 1 rope climb every 30s or less. Focus on strong foot clamps and avoid having the feet slide as you stand.

MODIFICATIONS

DUMBBELL SNATCHES

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

500/450 METER BIKE ERG

– Reduce Distance

– 1:00 Time Cap

– 250/225m Row

– 200/180m Ski

– 200m Run

– 150m Air Run

ROPE CLIMBS

– Reduce Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

– Lay to Stand Climb

Accessory Burn (No Measure)

3 Sets of 20 Reps

– GHD Sit-Ups (Weighted Ab-Mat Sit-Ups)

– Jumping Lunges (Reverse Lunges) 10 each leg

CrossFit Evergreen – CrossFit

Add it up (Weight)

With a 40 minute time cap do the following for weight:

– 30 C&J

– 50 weighted sit ups

– 100 battle ropes

– 50 db rows

– 50 db curls

– 50 weighted sit ups

– 30 slam ball over the shoulder
– you pick the weight

– curls & rows count twice (once for each arm)

– sit up weight only counts the added weight

– battle ropes count 100 lbs

– Yes, you do the math at the end!

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Back Squat (Back Squat

Set 1: 10 Back Squats @ 45%
Set 2: 10 Back Squats @ 50%
Set 3: 5 Back Squats @ 55%
Set 4: 5 Back Squats @ 60%
Set 5: Heavy Set of 20

Rest 1-2 Minutes Between Sets)

– Barbell should come from a rack.

– Each set must be completed unbroken. Pausing between reps is permitted.

– We are building in weight toward a 20 rep back squat. We should aim to hit around 60% of our 1RM Back Squat. We’ll feel out that weight in set 4. Feel free to go up or down depending on how that feels.

– Score: Loading of 20 rep back squat.

MODIFICATIONS

– Reduce Reps

– Reduce Percentages

– Box Squat

– Front Squat

Tennis Elbow (Time)

“Tennis Elbow”

10 Rounds For Time:

200/180 Meter Row

15 Push-ups

10-1 Deadlifts MRx: 135/95, Rx: 185/135, Rx+: 225/155

Time Cap: 18 Minutes

– Overview: The deadlift reps will decrease each round in this workout. Athletes will be challenged to push the pace each round as those reps decrease.

– Row: Should be completed in 1:00 or less.

– Push-Ups: Should be completed in 45s or less.

– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should be completed in 2 sets or less each round.

– Score: Total Time
– Let’s aim to complete the row in the same amount of time each round. We can pace this in a way that will allow us to push our push-up and deadlift sets.

– Aim to complete the push-ups in 1-2 sets each round.

– Aim to complete the deadlifts in 1-2 sets each round.

– With lots of transitions in this workout, let’s be urgent moving station to station.

MODIFICATIONS

200/180 METER ROW

– Reduce Distance

– 1:00 Time Cap

– 160/140m Ski

– 400/360m Bike

– 160m Run

– 120m Air Run

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box Push-Ups

– Dumbbell Bench Press

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift