CrossFit Evergreen – CrossFit

Which way to the beach? (AMRAP – Rounds and Reps)

With a 40 minute window do:

Buy-in 80 heavy ropes jumps MRx: 2.8; Rx: 5.5; Rx+: 8.8 (S: 80 weighted step ups)

Then as many rounds as possible of:
1) 20 floor wipers (no weight) (10/10)
2) 10 db flyes MRx: 25/20; Rx: 35/30; Rx+: 45/40
3) 10 V-ups
4) 10 bench press MRx: 95/65; Rx: 115/80; Rx+: 160/115
5) 20 side oblique crunches (10/10)
6) 20 db kickbacks (10/10) MRx: 25/20; Rx: 35/30; Rx+: 45/40
7) 30 hanging knee raises R-10, C-10, L-10
8) 10 1db2 hand OH triceps ext. MRx: 50/45; Rx: 55/50; Rx+: 60/55
9) 10 plate weighted abmat sit ups MRx: 35; Rx: 45; Rx+: 55
10) 10 wide push ups
11) 20 side plank + leg raises (10/10)
12) 10 diamond push ups
13) 10 roll outs
14) 10 chest dips
15) 10 floor M&M’s
16) 10 db pullovers MRx: 50/45; Rx: 55/50; Rx+: 60/55
– weighted step ups – use one of your db’s no weight specified

– Rx+ can be anything at or above listed weight

– planks can be on forearm or hand

– chest dips are facing the apparatus

CrossFit Evergreen – CrossFit

View Public Whiteboard

CFE INSPIRE

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” Confucius

We’re drawing close to the end of 2021.

As we enter 2022, we’ll be planning some targets, some goals, some aspirations. As we put the time towards thinking of the year ahead, let’s do a visualization exercise together to help shape those thoughts.

Imagine we’re sitting together in a coffee shop… and it’s the *end* of 2022. Just about a year from today.

And I ask you,

“Hey friend. Tell me… what do you feel was your biggest accomplishment of 2022?”

“Did you set any goals that you set, but happened to miss? What would you change?”

“And last question… now with 2022 in hindsight, what do you think are your major growth areas for 2023?”

Clean and Jerk (Clean & Jerk

Build To A Heavy Triple
)

– On 5.19.2023 we built to a heavy double. Reference this score if you’d like to help give you a goal weight for today.

– These can be squat or power cleans as well as split or push jerks. We suggest a squat clean & split jerk.

– Reps do not need to be performed touch and go.The barbell may be dropped between each clean and jerk.

– Score: Enter heaviest successful attempt.

Modifications

– Sub Dumbbells

– Clean Only

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
( 35 Minute Cap )

”Hotshots 19″

Nineteen members of the Granite Mountain Hotshots lost their lives on June 30th, 2013 while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28, 2013, overran and killed the 19 firefighters resulting in the deadliest wildfire ever in Arizona. Today we do this workout in their memory. June 30th was the date (6 rounds/30 Air Squats), 19 men were lost (19 Power Cleans), 7:40pm (7 Pull-Ups / 400m

Run).

– Air Squats: Reps should be completed in 1:15 or less.

– Power Cleans: Loading should not exceed 65% of their 1RM power clean. Reps should be completed in 1:00 or less.

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

– Run: Each run should take 2:15 or less.

– Score: Total Time

Modifications

AIR SQUATS

– Reduce Reps

– Squat To A Box

– Reverse Lunges

POWER CLEANS

– Reduce Loading

– Reduce Reps

– Hang Power Cleans

– Sub Dumbbells

– Sub Kettlebell Hang Power Cleans

STRICT PULL-UPS

– Reduce Pull-Ups

– Banded Strict Pull-Ups

– Ring Rows

– Alternating Dumbbell Plank Rows

400 METER RUN

– Reduce Distance

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run

CrossFit Evergreen – CrossFit

CFE INSPIRE

A short story to share.

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Our own judgment can become our worst enemy, so let’s combat that.

Judge less. And practice more. That’s the secret sauce.

Break Stuff (5 Rounds for reps)

“Break Stuff”

On the 4:00 x 5 Rounds:
500/400 Meter Row
30 AbMat Sit-ups
Max Unbroken Bench Press MRx: 95/55, Rx: 115/75, Rx+: 135/95

– Overview: Every 4 minutes, athletes will complete a buy-in of a 500/400m row and 30 abmat sit-ups. They will then complete a max unbroken set of bench presses. When the set is complete, they’ll rest until the next 4:00 window begins.

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

– Sit-Ups: Should be completed in 1:15 or less.

– Bench Press: Athletes should have at least 30s to complete their max set. Do not go to failure unless you have a spotter (leave 2-3 reps in the tank).

– Score: Enter reps completed each set. Overall score will be total reps.
Modifications

500/400 METER ROW

– Reduce Meters

– 2:15 Cap

– 400/300m Ski

– 1000/800m Bike

– 400m Run

– 300m Air Run

SIT-UPS

– Reduce Reps

– Hollow Rocks

BENCH PRESS

– Reduce Loading

– Sub Dumbbells

– Floor Press

– Push-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Even when every damn reason tells us we can’t… let’s go. That’s what we do.

Shoulder Press (Strict Press

Heavy Set of 5
)

– Barbell should come from a rack.

– Athletes can take as many attempts as they would like.

– Score: Heaviest Successful Set of 5

Modifications

– Sub Dumbbells

– Reduce Percentage

Front Squat (Front Squat

Set 1: 5 Front Squats @ 50%
Set 2: 3 Front Squats @ 60%
Set 3: 1 Front Squat @ 70%
Set 4: Max Front Squats @ 75%

Rest 1 Minute Between Sets
)

– Barbell should come from a rack.

Modifications

– Reduce Percentages

– Sub Dumbbells

The Rotator (AMRAP – Rounds and Reps)

“The Rotator”

AMRAP 12:
9 Front Squats MRx: 55/35, Rx: 75/55
6 Handstand Push-ups
30 Double Unders
– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. With small amounts of reps and lighter front squats, we can expect to complete 8 or more rounds in this 12 minute AMRAP.

– Front Squats: Loading should not exceed 45% of your 1RM front squat. Reps should be completed unbroken each round and take 30s or less to complete. Barbell should come from the floor.

– HSPU: Kipping or strict reps will be allowed here. Reps should be completed in 1-2 sets and should take 30s or less to complete each round.

– Double Unders: Reps should take 30s or less to complete each round.

– Score: Rounds + Reps

Modifications

FRONT SQUATS

– Reduce Reps

– Reduce Loading

– Sub Dumbbells

– 12 Air Squats

HANDSTAND PUSH-UPS

– Reduce Reps

– Use Riser

– Double Dumbbell Push Press

– Push-Ups

DOUBLE UNDERS

– Reduce Reps

– 30s Time Cap

– 45 Single Unders

– 30 Plate Hops

– 30s Effort On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

Some interesting fun facts to share.

Science has measured humans to have 20,000 genes.

Science has also measured onions… which come in at over 40,000.

The great thing about Epigenetics is that we’re all born with it.

Forget what you were born with. And focus on what you can become.

Power Clean (Power Clean

Set 1: 8 Power Cleans @ 64%
Set 2: 6 Power Cleans @ 73%
Set 3: 4 Power Cleans @ 82%
Set 4: 8 Power Cleans @ 67%
Set 5: 6 Power Cleans @ 76%
Set 6: 4 Power Cleans @ 85%

Rest 1 Minute Between Sets)

– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– Weights will climb, come down, then climb back up.

– Score: Enter weight used for Set 6, 4 Reps at 85%.

Modifications

– Test 1RM Power Clean

– Reduce Percentages

– Hang Power Cleans

– Sub Dumbbells

Back In The Saddle (Time)

“Back In The Saddle”

3 Rounds For Time [30 Minute Time Cap]:
800 Meter Run
50 Dumbbell Snatches MRx:30/15, Rx:40/25, —————————————Rx+:50/35
30/24 Calorie Echo Bike

Rest 3 Minutes Between Rounds.

– Overview: Athletes will push the pace each round in this 3 round triplet. The 3 minutes of rest between rounds will allow athletes to recover enough to keep hammering their pace in hopes of finishing each round a little faster than the last.

– Run: Should be completed in 4:00 or less.

– Dumbbell Snatch: 1 dumbbell should be used and athletes will alternate arms after every rep. Reps should be completed in 1:30 or less.

– Echo Bike: Should be completed in 2:30 or less.

– Score: Total time including rest.
– Let’s push the run and aim to dial back our pace for the last 100-200m to prepare for the snatches.

– The loading of the dumbbell should be light enough to switch hands on the way down as well as hold on for unbroken sets. Let’s aim for no more than 1 break on the snatches today.

– We’ll likely need about 30s to recover from the snatches so let’s aim to ramp up our speed on the bike every 30s until the bike is complete.

– During rest periods, focus on bringing the heart rate down by taking slower breaths. The more we can slow our breathing, the more our heart rate will come down.

Modifications

800 METER RUN

– Reduce Distance

– 4:00 Cap

– 1,000m Row

– 800m Ski

– 2,000m Bike

– 600m Air Run

DUMBBELL SNATCHES

– Reduce Loading

– 1:30 Cap

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

30/24 CALORIE ECHO BIKE

– Reduce Cals

– 2:30 Cap

– 30/24 Cal Assault Bike

– 38/30 Cal Bike Erg or Row

– 30/24 Cal Ski

– 20 Shuttle Runs (25ft. Out + 25ft. Back)

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If you aren’t going all the way, why go at all?” – Joe Namath

We sprint into the water.

Back Squat (Back Squat

Build To A Heavy Set of 10
)

– Barbell should come from a rack.

– Reps must be completed unbroken.

– Pausing between reps is permitted.

– No more than 2 attempts should be made for your heavy set of 10.

– Score: Load

Modifications

– Reduce Reps

– Box Squat

– Front Squat

– Dumbbell Squats

99 Problems (Time)

“99 Problems”

For Time [Partition However]:
99 Calorie Row
99 Wallballs MRx: 14/10, Rx: 20/14
99 Burpees

Time Cap: 20 Minutes

– Overview: This workout will come down choosing the right strategy for you and making sure that you can hold your pace throughout.

– Row: Ladies should be able to hold 800+ cals/hr on the rower throughout. Guys should be able to hold 900+ cals/hr on the rower throughout.

– Wallballs: To use the Rx loading, athletes should be able to complete 20 or more reps unbroken when fresh. Reduce reps or loading if needed.

– Burpees: To complete Rx reps, athletes should be able to complete 10 or more reps in a minute.

– Score: Total Time
– There are endless ways to partition the work. When choosing your strategy we can play to our strengths and be mindful of our weaknesses.

– We should also be aware that the wallballs and the row will cause some muscular interference in the legs while the wallballs and the burpees will cause some interference in the shoulders.

– Here are some potential strategies to consider:

11 Rounds:

9 Calorie Row

9 Wallballs

9 Burpees

9 Rounds:

11 Calorie Row

11 Wallballs

11 Burpees

3 Rounds:

33 Calorie Row

33 Wallballs

33 Burpees

Burpees

Rounds of:

Wallballs

Cal Row

Burpees

Row

Rounds of:

Burpees

Wallballs

Row

Wallballs

Rounds of:

Row

Burpees

Wallballs

Modifications

99 CALORIE ROW

– Reduce Cals

– 99 Cal Bike Erg

– 75 Cal Ski

– 75 Cal Assault or Echo Bike

– 75 Cal Air Run

– 64 Shuttle Runs (25ft. Out + 25ft. Back = 1)

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 150 Air Squats

BURPEES

– Reduce Reps

– 99 Push-Ups

– 99 Calorie Bike Erg

– 75 Cal Ski

– 75 Cal Assault or Echo Bike

– 64 Shuttle Runs (25ft. Out + 25ft. Back = 1)

– 75 Cal Air Run

Dumbbell Grunt Work (Time)

Grunt Work

10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Bench Press
30ft. Single Dumbbell Overhead Lunge*

Dumbbells: MRx: 30/20, Rx: 50/35, Rx+: 70/50

*Alternate Arms Each Round

– Bench: No more than 1 break should be needed on any round. Reduce the loading if needed. 2 dumbbells should be used for this movement.

– Lunge: Should be challenging, but unbroken. Lunge 15ft. away from bench, turn around, then 15ft. back to the bench for next set of bench press. 1 dumbbell should be used for this movement. Alternate arms every round (10’s use right, 9’s use left, 8’s use right, etc.)

– Score: Total Time
Modifications

DUMBBELL BENCH PRESS

– Reduce Loading

– Barbell Bench Press

– Dumbbell or Barbell Floor Press

– 2x Push-Ups

OVERHEAD LUNGE

– Reduce/Remove Loading

– Reduce Distance

– Kettlebell Overhead Lunge

– Dumbbell Front Rack Lunge

– 10 Overhead Reverse Lunges