CrossFit Evergreen – CrossFit

CFE INSPIRE

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”

Front Squat (Front Squat

Heavy Set of 3
)

– Barbell should come from a rack.

Modifications

– Reduce Percentages

– Sub Dumbbells

One Thing At A Time (Time)

“One Thing At A Time”

For Time:
100/80 Calorie Row
60 Burpees Over Rower
40 Toes to Bar
200 Double Unders

Time Cap: 20 Minutes

– Overview: In this longer, grindy workout, athletes will chip away at each movement. Finding a steady sustainable pace on each movement will be important in this workout.

– Row: Calories should be completed in 8:00 or less.

– Burpees Over Rower: Athletes will burpee lateral to the rower and should jump over the slider each rep. Reps should take 6:00 or less.

– Toes To Bar: Reps should take 3:00 or less to complete.

– Double Unders: Reps should take 3:00 or less to complete.

– Score: Total time. If capped, add 1s for every incomplete rep.
– Have goal number of calories you’d like to row within a minute. This can help with pacing as well as help you stay present.

– Settle into a steady pace on the burpees. Try to find a pace you can maintain throughout.

– Break the toes to bar as needed. Quick small sets is an option or going for bigger sets works great as well. This will come down to your capacity.

– Aim for big sets of double unders. Try to keep your breaks as quick as possible.

Modifications

100/80 CALORIE ROW

– Reduce Cals

– 100/80 Cal Bike Erg

– 80/64 Cal Assault or Echo Bike

– 80/64 Cal Ski

– 1,200m Run

– 900m Air Run

BURPEES OVER ROWER

– Reduce Reps

– Burpee Step-Overs

– Burpees

– 60 Cals On Any Machine

– 80 Box Jump Overs

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 3:00 Effort On Any Machine

CrossFit Evergreen – CrossFit

Tire of Life (AMRAP – Rounds and Reps)

In teams of 3 or more, with a 25 minute AMRAP do:

– 2 tire flip and hop

– 5 feet elevated push ups (on tire) [scale regular push up on tire]

– 10 wall ball sit ups (over tire) 20/14

– 20 sledge hammer strikes
If tires are outside, sit ups will be done inside

CrossFit Evergreen – CrossFit

CFE INSPIRE

“80% of success is showing up.” – Woody Allen

The paradigm shift is this:

To not view progress as a means to an achievement.

And instead to view progress *as* the achievement.

Power Snatch (Power Snatch

[0:00-20:00]
Build To A Heavy Set of 5
)

– Reps should be performed touch and go.

– All reps should be caught above parallel.

– Score: Load

Modifications

– Reduce Reps

– Hang Power Snatches

– Sub Dumbbell(s)

Liquid Smoke (AMRAP – Rounds and Reps)

“Liquid Smoke”

AMRAP 12:
9 Box Jump Overs (24″/20″)
6 Chest to Bar Pull-ups
3 Power Snatches Mrx: 95/55, Rx: 115/75,
Rx+: 135/95

– Overview: In this 12 minute workout, athletes will move at their threshold pace. Grip and shoulder fatigue will play a role here so being smart about your strategy from the start will be important.

– Box Jump Overs: Reps should be completed in 1:00 or less each round.

– Chest To Bar: Reps should be completed in 1:00 or less.

– Power Snatches: Reps should be completed in 30s or less. Loading should not exceed 70% of your 1RM power snatch.

– Score: Rounds + Reps
– Settle into a steady pace on the box jump overs. This should be our pacer in this workout.

– Let’s shoot for 1-2 sets on the chest to bar.

– The power snatches can be performed as singles or touch and go sets. Choose the strategy that keeps you moving.

Modifications

BOX JUMP OVERS

– Reduce Reps

– Reduce Box Height

– Box Jumps

– Box Step-Overs

– 5 Calories On Any Machine

CHEST TO PULL-UPS

– Reduce Reps

– Banded

– Strict

– Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows

POWER SNATCHES

– Reduce Reps

– Reduce Loading

– Hang Power Snatches

– Dumbbell Snatches

– Kettlebell Swings

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I’ll either find a way, or I’ll make one.” – Hannibal

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

Out of Hand (Time)

“Out Of Hand”

3 Rounds For Time:
400 Meter Row
300ft. Farmers Carry M: 30/15, R:40/25,+:50/35
200 Meter Run
10 Deadlifts Mrx: 135/95, Rx: 185/125, Rx+: 225/155

– Overview: Athletes should feel as though they can stay in motion throughout this workout. The biggest factor athletes will run into will be muscular fatigue of the forearms.

– Row: Should be completed in 2:00 or less.

– Farmers Carry: Performed with a pair of dumbbells. Should be completed in 1:30 or less.

– Run: Should be completed in 1:15 or less.

– Deadlift: Should be completed in 1:15 or less. Loading should not exceed 60% of your 1RM.

– Score: Total Time
Modifications

400 METER ROW

– Reduce Meters

– 2:00 Cap

– 300m Ski

– 800m Bike

– 400m Run

– 300m Air Run

FARMERS CARRY

– Reduce Loading

– Reduce Distance

– Kettlebell Farmers Carry

– Suitcase Hold (1:30)

– 10 x 30ft. Shuttle Runs (30ft. = 1)

200 METER RUN

– Reduce Distance

– 250m Row

– 200m Ski

– 500m Bike

– 150m Air Run

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebells

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

But the morbid truth, is that we *all* have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Front Squat (Front Squat

Set 1: 8 Front Squats @ 65%
Set 2: 8 Front Squats @ 65%
Set 3: 8 Front Squats @ 65%
Set 4: 8 Front Squats @ 65%
Set 5: Max Front Squats @ 65%

Rest 1Min Between Sets)

– Barbell should come from a rack.

Modifications

– Reduce Percentages

– Sub Dumbbells

Bad Reputation (5 Rounds for calories)

“Bad Reputation”

On the 3:00 x 5 Rounds:
Toes to Bar
Dumbbell Thrusters M:30/15, R: 40/25, +:50/35
Max Calorie Echo Bike

Round 1: 18 Reps
Round 2: 15 Reps
Round 3: 12 Reps
Round 4: 9 Reps
Round 5: 6 Reps

– Overview: In this workout, athletes will work for 15 minute straight. Each round, the reps of toes to bar and dumbbell thrusters will decrease allowing more time for the bike. Athletes can work for the entirety of each 3 minute window or they can stop early to reset for the next round.

– Toes To Bar: The volume of reps should allow for 1-3 sets each round.

– Dumbbell Thrusters: Loading should allow for 1-2 sets each round.

– Echo Bike: Athletes should have at least 1:00 on the bike each round.

– Score: Enter calories accumulated within each round. Overall score will be the sum total.
– Let’s lean into our strengths a bit here. If we are better at toes to bar, let’s go for big sets there and break the thrusters if needed. If we are better on the thrusters, let’s shoot for unbroken thrusters and break the toes to bar.

– Make it your goal to beat your score on the echo bike each round. If we get 10 calories the first round, we can aim for 11 or more calories on the next round.

Modifications

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

DUMBBELL THRUSTERS

– Reduce Reps

– Reduce Loading

– Sub Barbell

– Sub Kettlebells

– Front Squats

– Push Presses

ECHO BIKE

– Assault Bike

– Bike Erg

– Row

– Ski

– Run

– Shuttle Run

– Air Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

It can be ironically be far more challenging to *not* do something… than to do it.

Together let’s take a step back today, and boil things down the basics. What are we after?

Sometimes less can be more.

Squat Snatch For Time (Time)

Squat Snatch

6 Sets For Time:
5 Unbroken Squat Snatches @ 55%

Rest 2 Minutes

For Time:
15 Squat Snatches @ 55%
– For the first part of this workout, athletes will complete mandatory touch and go sets of 5. Every break on part 1 will result in a 30 second penalty (add 30s to your score).

– For the second portion, athletes can complete the 15 reps however they would like.

– Score: Part 1 Time + Part 2 Time (Don’t Score Rest)

Modifications

– Reduce Percentage

– Overhead Squats

– Power Snatches

– Single Dumbbell Squat Snatch

– Single Dumbbell Overhead Squat

– Single Dumbbell Power Snatch

Control-V (Time)

“Control-V”

For Time:
30 Overhead Squats Mrx: 55/25, Rx: 75/45, Rx+: 95/65
150 Double Unders
50/40 Calorie Row

Rest 2 Minutes

50/40 Calorie Row
150 Double Unders
30 Overhead Squats

Time Cap: 18 Minutes

– Overview: Athletes will complete a sprint chipper of 30 light overhead squats, 150 double unders, and 50/40 calories on the rower. They will then rest 2 minutes before completing the same movements again, just in the opposite order. Can you complete the second part of the workout as fast as the first?

– Overhead Squats: Loading should not exceed 60% of your 1RM overhead squat. Reps should be completed in 2:00 or less.

– Double Unders: Reps should be completed in 2:30 or less.

– Row: Should be completed in 3:00 or less.

– Score: Total time it takes to complete the workout including rest.
– Let’s shoot for big sets on the barbell. 1-3 sets is a great place to be.

– If we have the capacity to go unbroken on the double unders, let’s try to hold on. If a quick break or 2 will allow us to push the rower/overhead squats, let’s take those breaks and shake out the arms.

– On the first row, let’s aim to ramp up our speed every 10 calories. On the second row, let’s have a strong start, then back off our pace for the last few calories to prepare for the double unders.

Modifications

OVERHEAD SQUATS

– Reduce Loading

– Reduce Reps

– Single Dumbbell Overhead Squats

– Front Squats

– Air Squats

DOUBLE UNDERS

– Reduce Reps

– 2:30 Time Cap

– 1.5x Single Unders

– Plate Hops

– 2:00 Effort On Any Machine

50/40 CALORIE ROW

– Reduce Cals

– 3:00 Time Cap

– 50/40 Cal Bike Erg

– 40/32 Cal Assault or Echo Bike

– 40/32 Cal Ski

– 40/32 Cal Air Runner

– 600m Run