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

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)