CrossFit Evergreen – CrossFit

CFE INSPIRE

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Overhead Squat (Overhead Squat

Build To A Heavy Set of 3
)

– The barbell should come from a rack.

– We aren’t necessarily looking to PR but if it’s there, go for it!

– We suggest performing no more than 5 attempts.

Modifications

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

“Nancy” (Time)

“Nancy”

5 Rounds For Time:

400 Meter Run

15 Overhead Squats

Rx: 95/65
– Overview: This is a repeat from 7.22.2022. Athletes should aim to complete this workout at their threshold pace. Can you complete every round of overhead squats unbroken?

– Run: Completed in 2:15 or less each round.

– OHS: Loading should not exceed 50% of your 1RM overhead squat. Barbell should be light enough to complete every round in less than 1:00 and in 1-2 sets.

– Score: Time

Modifications

400 METER RUN

– Reduce Distance

– 500/400m Row

– 400/300m Ski

– 1000/800m Bike

– 300m Air Run

OVERHEAD SQUATS

– Reduce Reps/Loading

– Single Dumbbell Overhead Squats

– Front Squats

CrossFit Evergreen – CrossFit

10’s (AMRAP – Rounds and Reps)

A 25 minute AMRAP of:
– 100′ single arm monkey grip kb carry (switch hands at turn) Rx: 24 kg/16 kg
– 10 Bulgarian split squats (10/10)
– 10 dead lifts MRx: 135/95; Rx: 225/155; Rx+: 315/220
– 10 db bench press MRx: 30/20; Rx: 50/35; Rx+: 65/45
– 10 push ups
– 10 V ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctor’s appointment. Because in truth… it is.

Power Clean (Power Clean

Build To A Heavy Set of 3
)

– Reps should be performed touch and go.

– All cleans must be caught above parallel.

– Score: Load

Modifications

– Hang Power Cleans

– Sub Dumbbells

Double Agent (Time)

“Double Agent”

3 Rounds For Time:
500/400 Meter Row
30-20-10 Power Cleans
100 Double Unders

BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95
Time Cap: 18 Minutes

– Overview: In this grippy 3 round triplet, athletes will be be challenged by bigger sets on the barbell and the jump rope. Let’s see who can go unbroken on the cleans and double unders in the last round!

– Row: Less than 2:10 to complete each round.

– Power Cleans: Loading should not exceed 65% of your 1RM power clean. The 30 cleans should take less than 2:30 to complete.

– Double Unders: Less than 1:30 to complete each round.

– Score: Total Time. If capped, add 1s for every incomplete rep.
– Let’s make our first focus today on the barbell. Singles, small touch and go sets, big touch and go sets, or a mix of all the above works great. Let’s keep our breaks short and really try to push the pace here.

– Our next focus will be on the double unders. Let’s pay attention to our grip and shoulders. We need to stay as relaxed as possible so that we can save energy for the barbell. 1-4 sets works great here. If you break, make sure it’s only a quick shake out.

– The movement that matters the least is the rower. Let’s settle into a steady and sustainable pace here.

Modifications

500/400 METER ROW

– Reduce Meters

– 2:10 Time Cap

– 400/300m Ski

– 1000/800m Bike

– 400m Run

– 300m Air Run

POWER CLEANS

– Reduce Loading

– Reduce Reps

– Hang Power Cleans

– Sub Dumbbells

DOUBLE UNDERS

– Reduce Reps

– 1:30 Time Cap

– 1.5x Single Unders

– 50 Plate Hops

– 1:30 Effort On Any Machine

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Don’t tell me who you are. Tell me what you are.”

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Lay Low (Time)

“Lay Low”

5 Rounds For Time:
40 AbMat Sit-ups
3 Rope Climbs (15ft.)
20 Dumbbell Bench Press
10 Shuttle Runs

Dumbbells-MRx: 30/15, Rx: 40/25
Time Cap: 30 Minutes

– Overview: Athletes should move through this workout at their threshold pace. Can you finish the bench presses in 2 sets or less each round?

– Sit-Ups: Less than 1:30 to complete each round.

– Rope Climbs: Less than 1:30 to complete each round.

– Dumbbell Bench: Less than 2:00 to complete each round.

– Shuttle Runs: 1 rep = 25ft out + 25ft back. Less than 1:30 to complete each round.

– Score: Total Time
Modifications

ABMAT SIT-UPS

– Reduce Reps

– 1:30 Time Cap

ROPE CLIMBS

– Reduce Reps

– Reduce Climb Height

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– 6 Alternating Dumbbell Plank Rows = 1 Rope

DUMBBELL BENCH PRESS

– Reduce Reps

– Reduce Loading

– Barbell Bench Press

– Floor Press

– Hand-Release Push-Ups

SHUTTLE RUNS

– Reduce Reps

– 12/10 Cals On Any Machine

– 300m Run

– 20 Burpees

Stretch Time (No Measure)

Frog Stretch
Puppy Pose
Shoulder to Floor      
Kneeling Front Rack Stretch  
Pigeon Pose with Wrist Stretches
Scorpions
Figure 4 
Straddle Stretch
Pike
Knees to chest

Hold each pose for 3-5 deep breaths!

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Don’t look for the third thing.” – Marcus Aurelius

Marcus Aurelius breaks down a good deed into two positive results:

1. You did good, and,

2. You helped another.

The first positive result is that *you* did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped *another*. Whether big or small, you’ve benefited another human being today.

There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.

When one contributes with a good deed, doing right by oneself, and doing right by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.

Push Press (Push Press

Build To A Heavy Set of 3
)

– Barbell should be taken from a rack.

– Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps.

– A re-dip under the bar is not permitted.

– Score: Load

Modifications

– Strict Press

– Push Jerk

– Dumbbell Push Press

Bangers & Mash (Time)

“Bangers & Mash”

7 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

30/24 Calorie Echo Bike

5 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

30/24 Calorie Echo Bike

3 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
Box: (24”/20”)

Time Cap: 18 Minutes

– Overview: Looking at a longer grind today where pacing will be key. This is a repeat from 8.24.21 with slight modifications to weights and the type of bike we will use.

– Push Press: Less than 15s to complete each round. Loading should not exceed 65% of your 1RM push press. 

– Front Squat: Less than 15s to complete each round.

– Box Jumps: Less than 15s to complete each round. Rebounding will not be permitted for long term achilles and ankle health. Athletes should stand tall on the box every rep.

– Bike: Less than 2:30 to complete.

– Score: Total Time. Add 1 second for every missed rep if time capped.
– If your lungs tend to get you during workouts, let’s plan to break between the push presses and front squats each round. Complete a quick 3 push presses, drop the bar, then get right back to it and complete a squat clean to get the front squats started. Quick sets, quick breaks. If your lungs are not a concern, let’s try to hold on and go right from the 3rd push press right into the front squats.

– While we want to use the bike as somewhat of a recovery, we can easily lose a lot of time at this station if we bike too slowly. Aim to complete this station in under 2:30.

Modifications

PUSH PRESS

– Reduce Loading

– Dumbbell Push Press

– Burpees

FRONT SQUATS

– Reduce Loading

– Dumbbell Front Squats

– 2 x Air Squats

BOX JUMPS

– Reduce Box Height

– Reduce Reps

– Squat Jumps

– 2x Double Unders

30/24 CALORIE ECHO BIKE

– Reduce Cals

– 2:30 Cap

– 30/24 Cal Assault Bike

– 38/30 Cal Bike Erg or Row

– 38/30 Cal Ski

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

– 400m Run

– 300m Air Run

CrossFit Evergreen – CrossFit

View Public Whiteboard

CFE INSPIRE

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started.

Let it be us.

Be the change we want to see in this world.

Power Snatch (Power Snatch

Set 1: 8 Power Snatches @ 64%
Set 2: 6 Power Snatches @ 70%
Set 3: 4 Power Snatches @ 79%
Set 4: 8 Power Snatches @ 64%
Set 5: 6 Power Snatches @ 73%
Set 6: 4 Power Snatches @ 82%

Rest 1 Min. Between Sets)

– Sets should be performed touch and go.

– Weights will climb up, come down, climb back up, come back down, then climb up one more time.

– Score: Enter weight used for set 6, 4 Reps @82%.

Modifications

– Reduce Percentage

– Sub Dumbbell(s)

Turkey Club (Time)

“Turkey Club”

5 Rounds:
10 Power Snatches
10 Bar-Facing Burpees

800 Meter Run

5 Rounds:
10 Toes to Bar
10 Bar-Facing Burpees 

BB- MRx: 75/45, Rx: 95/65, Rx+: 115/85
Time Cap: 20 Minutes

– Overview: Athletes will complete 5 rounds of power snatches & bar-facing burpees, followed immediately by an 800m run. When athletes are finished with the run, they will then complete 5 rounds of toes to bar & bar-facing burpees. Athletes should aim to move through this workout at their threshold pace.

– Power Snatches: Less than 1:00 to complete each round.

– Bar-Facing Burpees: Less than 1:00 to complete each round. A 2 foot take off is not required but athletes should JUMP over the bar.

– Run: Less than 5:00 to complete.
 
– Toes To Bar: Less than 1:00 to complete each round.

– Score: Total Time
– In the first part of this workout, let’s push for big sets on the barbell (1-2 sets). We can use the burpees as a pacer.

– In the last part of the workout, let’s push for big sets of toes to bar (1-2 sets). We can, again, use the burpees as a pacer.

– The middle 800m pace should be something that is going to allow you to come in and attack the toes to bar.

Modifications

POWER SNATCHES

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Dumbbell Power Snatches

– Kettlebell Swings

BAR-FACING BURPEES

– Reduce Reps

– Bar Lateral Burpees

– Bar-Facing Burpees (Step Over Bar)

– Regular Burpees

– Box Jumps (Step-Down)

800 METER RUN

– Reduce Distance

– 1,000m Row

– 800m Ski

– 2,000m Bike

– 600m Air Run

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

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups