CrossFit Evergreen – CrossFit

:30s max distance ski erg challenge (2 Rounds for distance)

Ski as far as possible in a :30s time period

:30 second max distance Echo bike (Distance)

– 1 attempt for max distance in meters

:30 second max distance row (Distance)

– 1 attempt for max distance in meters

:30 second max distance ski erg (Distance)

– 1 attempt for max distance in meters

Bike Trial (Calories)

https://ctstorageprod.blob.core.windows.net/videos-coaching/echo-bike-seat-height.mp4

For Total Completed Calories:
Minute 1: 3/2 Calorie Echo Bike
Minute 2: 6/4 Calorie Echo Bike
Minute 3: 9/6 Calorie Echo Bike
Minute 4: 12/8 Calorie Echo Bike
Minute 5: 15/10 Calorie Echo Bike
Minute 6: 18/12 Calorie Echo Bike
….
Add 3/2 Calories Each Round Until Failure

– Each minute athletes will add 3/2 calories. 

– After the calories are completed, athletes will rest until the next minute begins.

– Score: Total calories completed when you are capped. If a guy makes it through the 4th minute and gets 5 calories in the 5th minute, his score is 35 calories.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding

The reality of life is that we will hear more “no’s” than “yes’s”.

And we will fail.

A lot.

But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.

We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Back Squat (Back Squat

Set 1: 3 Back Squats @ 73%
Set 2: 2 Back Squats @ 79%
Set 3: 1 Back Squat @ 85%
Set 4: 3 Back Squats @ 76%
Set 5: 2 Back Squats @ 82%
Set 6: 1 Back Squat @ 88%

Rest 1 Minute Between Sets)

– Barbell should come from a rack.

– Pauses between reps are permitted with the bar held in the back rack position.

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

– Score: Enter weight used for Set 6, 1 Rep at 88%.

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

3 Back Squats (Light Weight)

2 Back Squats (Moderate Weight)

…Keep building in sets of 2-3 reps until you reach 73%

1-Mile Run (Time)

Max Effort 1-Mile Run
– Conditioning Category: High Threshold

– Complete this at a running track if you can.

– Score: Time. Update your PR if it applies.

Modifications

1,600 METER RUN

– 2,000m/1,600m Row

– 1,600m/1,200m Ski

– 4,000m/3,200m Bike

– 1,200m Air Run

Row and TTB (AMRAP – Reps)

Row Conditioning

AMRAP 15:
Max Calorie Row

Every 3 Minutes [0-3-6-9-12]:
Unbroken Set of Toes to Bar

– Flow: Athletes will begin with an unbroken set of toes to bar then head to the rower and accumulate as many cals as possible until the 3:00 mark. At the 3:00, athletes head back and complete another set of toes to bar, then head back to the rower.  

– Athletes should not go to failure on the toes to bar. Leave about 3-5 reps in the tank each round.

– The monitor does not need to be reset each round.
 
– Score: Enter total cals + total toes to bar completed over the course of the 15 minutes.
Modifications

MAX CALORIE ROW

– Max Cal Ski

– Max Cal Bike

– Max Shuttle Runs

– Max Air Run Calories

TOES TO BAR

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“The soul is like a bowl of water.” – Epictetus

But with disciplined focus and effort, we can regain stillness. Often faster than we think.

In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.

20/20 Vision (AMRAP – Rounds and Reps)

AMRAP 20:
18/15 Calorie Echo Bike
12 AbMat Sit-Ups
9 Double Dumbbell Push Press
60ft. Double Dumbell Front Rack Lunge

Dumbbell: MRx: 25/15, Rx: 35/25 Rx+: 50/35

– Overview: The goal of today’s active recovery is to just move and sweat at a light-moderate intensity.

– Athletes should make the focus today to move really well on the toes to bar and dumbbells.

– Score: Total rounds + reps.
Warm Up

30s Bike

6 Straight leg sit ups

3 Dumbbell Push Presses

6 Dumbbell Front Rack Walking Lunge Steps

Modifications

18/15 CALORIE ECHO BIKE

– Reduce Cals

– 2:00 Time Cap

– 18/15 Cal Assault Bike

– 21/18 Cal Row or Bike Erg

– 21/18 Cal Ski or Air Run

– 300m Run

ABMAT SIT-UPS

– Reduce Reps

– Crunches

DUMBBELL PUSH PRESS

– Reduce Loading

– Sub Kettlebells

– Sub Barbell

– Dumbbell Strict Presses

– Kipping HSPU

DUMBBELL FRONT RACK LUNGE

– Reduce/Remove Loading

– Reduce Distance

– Dumbbell Suitcase Lunge

– Single Dumbbell

– Sub Kettlebells

– Sub Barbell

– Reverse Lunges (15)

Mobility/Cool Down (No Measure)

Forward Bend
Straddle Forward Bend
Sumo Squat Press
Spider-Man Hold
Cat/Cow
Puppy Pose
Figure 4 twist laying down
Knees Together to side truck stretch
Knees to chest

CrossFit Evergreen – CrossFit

CFE INSPIRE

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear

We won’t be fooled by how easy it can look for some.

As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.

Our greatest achievements in life will not happen by accident, but through disciplined effort.

Sometimes we’ll need action.

Sometimes we’ll need patience.

Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.

But everything we do – every rep – has a reason behind it.

We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:

Where do we want to go (focus), and how hard do we want to work for it (effort).

Bench Press (Bench Press

Build To A Heavy Set of 10
)

– Barbell should be taken from a rack.

– 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.

– The 10 reps need to be completed unbroken to count.

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

– We recommend no more than 3 attempts at your heavy set of 10.

Modifications

– Reduce Percentages

– Floor Press

– Sub Dumbbells

Doubtfire (Time)

“Doubtfire”

2 Rounds For Time:
125 Double Unders
750/600 Meter Row
50 Wallballs 20/14

– Overview: Athletes will find that they can push the pace a bit here in this 2 rounder. The big separators will be the wallballs and/or double unders. 

– Double Unders: Reps should be completed in less than 2:00.

– Row: Athletes should be able to complete the row in less than 3:30.

– Wallballs: Athletes should be able to complete each round in sets of 7 or more. Reps should take less than 3:00.

– Score: Total time
– Let’s make the first focus this workout on the wallballs. Let’s challenge ourselves to hold on for some bigger sets here.

– The next focus should be on the double unders. Let’s see if we can get these done in 3 sets or less.

– The thing that matters the least here is our row pace. A couple seconds faster on the row could mean an extra break on the ball. let’s be smart about our pacing so that we can lean into our wallball and double under sets.

Modifications

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 1:30 Effort On Any Machine

750/600 METER ROW

– Reduce Meters

– 4:00 Time Cap

– 700/500m Ski

– 1500/1200m Bike

– 500m Run

– 400m Air Run

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– 75 Air Squats

CrossFit Evergreen – CrossFit

CFE INSPIRE

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.

It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Clean and Jerk (Clean & Jerk

For Time:
10 Clean & Jerks @ 55%
8 Clean & Jerks @ 63%
6 Clean & Jerks @ 72%
4 Clean & Jerks @ 80%
2 Clean & Jerks @ 88%
)

– 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. DO NOT DROP BB.

– Use 1 barbell and swap out the weights. Clips/collars should be used for every lift.

– Score: Score weight of set of 2 reps at 88%. Score time in notes.

Modifications

– Reduce Percentages

– Sub Dumbbells

– Clean Only

Here and There (Time)

“Here and There”

For Time:
800-600-400 Meter Run
40-30-20 Deadlifts
20-15-10 Handstand Push-ups

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

– Overview: Athletes should move through this workout at their threshold pace. The weight is lighter on the barbell today with the reps being on the higher side. 

– Run: The 800m run should take about 4:00, the 600m should take about 3:00, and the 400m should take about 2:00. 

– Deadlifts: Loading should not exceed 45% of your 1RM deadlift.

– Handstand Push-Ups: These can be performed with or without a kip. Reps should take no longer than 1:30 in any round.

– Score: Total time
– Pace the run in a way that will allow you to get your hands right on the bar when you come in.

– Aim for sets of 7 or more on the deadlifts. Remember that the smaller the set, the quicker the break!

– Aim for sets of 5 or more on the hspu.

– Quick transitions will be key in this workout.

Modifications

800-600-400 METER RUN

– Reduce Distance

– 800-600-400m Ski

– 2000-1500-1000m Bike (Any Bike)

– 1000-750-500m Row

– 32-24-16 Shuttle Runs (25ft. Out + 25ft. Back)

DEADLIFTS

– Reduce Reps/Loading

– Sub Dumbbells

– Sub Kettlebells

HANDSTAND PUSH-UPS

– Reduce Reps

– Use Riser

– Double Dumbbell Push Press

– Push-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“True strength is the courage to admit weakness.”

Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.

Vulnerability is a hot theme nowadays, and rightfully so.

It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.

Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.

Show me an athlete who is *willing* to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.

Overhead Squat (Overhead Squat

Build To A Heavy Single
)

– 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

Overdrive (Time)

“Overdrive”

10-9-8-7-6-5-4-3-2-1:
Overhead Squats
Burpee Box Jumps (24″/20″)

MRx: 75/45, Rx: 95/65, Rx+: 115/85

– Conditioning Category: Athletes should aim for unbroken overhead squats throughout and pace the burpee box jumps accordingly. Looking for threshold pace here throughout with a little kick at the end.

– Overhead Squats: Loading should not exceed 70% of your 1RM overhead squat. Reps should be completed unbroken each round.

– Burpee Box Jumps: Athletes should face the box during the burpee and fully stand on the top of the box before coming down. Athletes can jump or step down off the box.

– Score: Total time it takes to complete the workout.
– Aim for unbroken overhead squats. If one break is needed in round 8/7 that is okay but let’s make that break quick!

– Pace the burpee box jumps in a way that is sustainable throughout the workout.

– Transitions will be key in this workout.

Modifications

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

BURPEE BOX JUMPS

– Reduce Box Height

– Burpee Box Step-Ups

– Burpees Only

– Box Jumps Only

– Burpee Box Jump Overs

Core Trial (No Measure)

3 Rounds For Time:
-15 GHD OR V-Ups
-12/10 Cal Bike
-2 Wall Walks

Modifications
GHD – V-UPS
-AbMat Sit-Ups
BIKE
-Same calories on any other machine
WALL WALKS
-Foot Walks, Hands stay in place
-Plank Hold 1:00
-Mountain Climbers (40)