2911, 2022

CrossFit – Tue, Nov 29

CrossFit Evergreen – CrossFit


“Culture eats strategy for breakfast.” – Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our backbone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

Hang Squat Snatch (6 Rounds for weight)

Hang Squat Snatch

https://ctstorageprod.blob.core.windows.net/videos-movements/Hang Squat Snatch.mp4

On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 78%
Set 3: 2 Reps @ 78%
Set 4: 2 Reps @ 83%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 86%

*All Percentages Based Off 1RM Squat Snatch
– For set 1, complete 3 hang squat snatches. Athletes should hold onto the bar for all 3 reps without dropping between.

– For sets 2, 3, & 4, complete 2 hang squat snatches. Athletes should hold onto the bar for both reps without dropping between.

– For sets 5 & 6, complete 1 hang squat snatch.

– Athletes should stick to their percentages here even if they feel they could go heavier. Let’s aim for great speed and technique here.

– Score: Enter all 6 weights used.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Back Rack Snatch Grip Strict Presses

5 Overhead Squats

5 Snatch Grip Stiff Legged Deadlifts

5 Muscle Snatches

5 Power Snatches

5 Hang Squat Snatches

With A Light Weight:

2 Hang Squat Snatches

With A Moderate Weight:

1 Hang Squat Snatch

…Make more jumps if needed until you reach your starting weight.

Bloody Mary (AMRAP – Rounds and Reps)

“Bloody Mary”


5 Handstand Push-ups
10 Single Leg Squats
15 Pull-ups

Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches MRx:65/45, Rx:75/55
– Conditioning Category: Threshold.

– Handstand Push-Ups: Can be kipping or strict. Reps should take less than 30 seconds.

– Single Leg Squats: Athletes should alternate legs every rep. Reps should take less than 30 seconds.

– Pull-Ups: Can be kipping or strict. Reps should take less than 1:00.

– Hang Power Snatches: Barbell should feel light. Loading should be under 60% of your 1RM Power Snatch. Reps should take less than 1:00.

– Score: Total rounds + reps of “Mary” (5 pull-ups, 10 single leg squats, 15 pull-ups). Hang power snatch reps will NOT count toward your score.

-STAY MOVING. There are lots of transitions in this workout.

– The workout begins with the hang snatches. Let’s aim for 1-2 sets here throughout. If you can cycle these quickly, hold on for all 15.

– Let’s aim for unbroken sets on the handstand push-ups.

– Find a steady pace on the single leg squats. No need to rush here.

– Aim for 1-3 sets on the pull-ups.

Warm Up

5 Hang Power Snatches (Light Weight)

 3 Handstand Push-Ups

4 Single Legs Squats

5 Pull-Ups

5 Hang Power Snatches (Workout Weight)



– Reduce Reps

– Use 1-2 AbMats

– Double Dumbbell Push Presses

– Push-Ups

– Burpees


– Single Leg Squats To A Box

– Reverse Lunges

– Air Squats


– Reduce Reps

– Banded

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell

– Sub Kettlebell Swings

GHD & Bike Accessory (AMRAP – Reps)

40 GHD Sit-ups
40 Calorie Echo Bike
40 GHD Sit-ups
Max Calorie Echo Bike

– Getting to the max cal bike will be challenging. The goal here is to work on our speed and get outside our comfort zone on the GHD and on the bike.    
– Score: Total reps completed in the 8 minute window.

– Reduce Reps
– Weighted Sit-Ups
– 65 AbMat Sit-Ups

– Reduce Cals
– 60 Cal Row
– 40 Cal Ski

2811, 2022

CrossFit – Mon, Nov 28

CrossFit Evergreen – CrossFit


“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.

Anyone can talk.

Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Overhead Squat (Overhead Squat

On the 2:30 x 6 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 73%
Set 3: 2 Reps @ 75%
Set 4: 6 Reps @ 73%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 78%

*Percentages Based Off 1RM Overhead S)

– All reps should be taken from a squat rack or lifting blocks.

– Athletes should stick to their percentages even if they feel they could go heavier. We will build on these in the coming weeks.

– Score: Enter your set of 2 at 78%

Warm Up

1:00 Bottom Of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Overhead Squat Hold

10 Empty Barbell Overhead Squats

6 Overhead Squats (Light Weight)

4 Overhead Squats (Moderate Weight)

…Keep building (if needed) to 70% in sets of 3-4

Something Or Other (Time)

“Something Or Other”

For Time [10 Minute Cap]:
20 Power Cleans
20 Bench Press
20 Overhead Squats

Barbell: MRx: 115/65, Rx: 155/95, Rx+: 185/125
– Conditioning Category: Grind. Athletes will grind through these 3 barbell movements and are likely to be limited by muscle fatigue more than cardiovascular fatigue.

– Barbell Loading: Should not exceed 70% of your 1RM Bench or Overhead Squat. Reduce the loading if needed. Athletes can use multiple barbells or 1 barbell for all 3 movements.

– Workout Note: Barbell should be taken from the floor for the power cleans and overhead squat. The barbell should be taken from a rack for the overhead squat.

– Score: Total time it takes to complete the workout. If capped, add 1 second for every missed rep.

– The power cleans are likely going to be the easiest movement for athletes to grind through. Singles or small sets will work great here.

– The bench press is likely to hold up some athletes quite a bit. Going small sets right from the start is likely the most sustainable way to go here. Some options could be 3’s & 2’s, 4’s, 5’s, or 8-7-5. If you have the ability to go for bigger sets, let’s do it.

– The overhead squat is another movement the is likely to hold up some athletes quite a bit as well. We can aim for bigger sets than our bench press but we still may need more than just 2 sets here. Some options could be 8-7-5, 7-5-4-4, or 6-5-4-3-2.

Warm Up

With A Light Barbell:

5 Power Cleans

5 Bench Press

5 Overhead Squats

With A Moderate Barbell:

4 Power Cleans

4 Bench Press

4 Overhead Squats

With Workout Weight:

3 Power Cleans

3 Bench Press

3 Overhead Squats



– Reduce Loading

– Sub Dumbbells

Ski and Accessory (Time)

3 Rounds For Time:
12/9 Calorie Ski Erg
9 Double Dumbbell Devils Press
3 Wall Walks

Time Cap: 15 Minutes
DB-MRx: 25/15, Rx: 35/25, Rx+: 50/35
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.

Warm Up

20s Ski

5 Burpees

20s Handstand Hold

20s Ski

3 Pull Ups

10 Handstand Shoulder Taps



– Reduce Cals

– 12/9 Cal Assault or Echo Bike

– 15/12 Cal Row


– Reduce Weight

– Burpees

– 1/2 Burpees


– Reduce Reps

– 20 Handstand Shoulder Taps

– 30s Handstand Hold Against A Wall

– Double Dumbbell Overhead Carry

2611, 2022

CrossFit – Sat, Nov 26

CrossFit Evergreen – CrossFit

Heavy Roping (Time)

4 rds of:

– 15 jump rope (heavy ropes)
– 10 HRPU
– 15 jump rope
– 10 dips
– 15 jump rope
– 10 dragon flag flutter kicks
– 15 jump rope
– 10 hollow body hold WB toss and catch 20/14
– 15 jump rope
– 10 plate good mornings 45/35
Rx+ = biggest black ropes and at least 20 degrees on dragon flags

Rx = middle sized black and hemp ropes and at least 10 degrees on dragon flags

scaled = yellow ropes

2511, 2022

CrossFit – Fri, Nov 25

CrossFit Evergreen – CrossFit


“Discipline is choosing between what you want now, and what you want most.” – Abraham Lincoln

The desire to seek instant gratification can be our mortal enemy. It drives us towards the comfortable choice, the safer option, or the compromise.

What we lack in those weak moments is discipline.

Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for what they are, and make the right decision regardless.

This skill has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

“Abs of Steel” AKA “Shaky Jake” (Time)

– 1 minute plank hold
– 100 floor wipers
– 100 1/2 burpees
– 100 V-ups
– 100 Russian twists
– 100 floor knee-ins
– 100 flutter kicks
– 100 abmat sit ups
– 100 floor wipers
– 1 minute plank hold

KB-MRx: 25/20, Rx: 35/25, Rx+: 53/35
BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95

2311, 2022

CrossFit – Wed, Nov 23

CrossFit Evergreen – CrossFit


“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

When something goes right, we’re relatively quick to point to the actions we took to get there. But when something goes wrong, we may find ourselves doing the opposite. In comes the “blame game”, where we use external events as excuses.

A core tenant of mental toughness is responsibility. To accept that we played a role.

But the purpose of taking responsibility, is not to make ourselves throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on what we need to do to get into a better position. It opens our eyes to the path forward.

If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any say in the next steps, as the story we’re telling ourselves is that outside events determine our path.

Responsibility is a weapon. And it only comes from within.

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
This is a CrossFit Evergreen tradition! Let’s get ready for Thanksgiving together!

Stronger Together!

2211, 2022

CrossFit – Tue, Nov 22

CrossFit Evergreen – CrossFit


“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions: Where do you want to go? And, how hard are you willing to work to get there?

We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.

Never complain.

Never make excuses.

Deadlift (Deadlift

On the 3:00 x 5 Sets:
5 Reps @ 73%

*Percentage Based Off 1RM Deadlift

– Reps should be performed touch and go without dead stops at the bottom or dropping from the top.

– Athletes should stick to given percentage as we will build off this in the coming weeks.

– Score: Mark Completed. This is to incentivize athletes to stick to their given percentage.

Warm Up

4 Rounds:

20s Hollow Hold

10s Rest

20s Superman Hold

10s Rest

With An Empty Barbell:

8 Good Mornings

8 Stiff-Legged Deadlifts

8 Deadlifts

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…If needed keep building in sets of 2-3 to 73%

Sick Joke (Time)

“Sick Joke”


Handstand Push-ups

After Each Round:
15ft. Handstand Walk

Time Cap: 20 Minutes 

BB-MRx: 155/ 105, Rx: 185/135, Rx+: 225/155
– Conditioning Category: Grindy Threshold. Move at a hard, yet sustainable pace throughout. The handstand walks will cause the workout to get grindy in the later rounds of this workout.

– Deadlifts: Loading should not exceed 60% of your 1RM Deadlift. Reps should be able to be completed in 1-2 sets each round.

– HSPU: Can be kipping or strict. Reps should be able to be completed in 1-2 sets each round.

– HSW: Set up cones or mark lines 30ft. apart. Athletes may kick down as needed throughout the handstand walk. There is a total of 10 handstand walk efforts in this workout. Each effort should take less than 1:00 each round.

– Score: Total time it takes to complete the workout.

– Aim to complete the deadlifts unbroken each round.

– If you have the capacity to go unbroken on the handstand push-ups, let’s do it. We can plan a break or 2 on the handstand walks as these breaks are more often quicker than the ones between handstand push-ups.

– If you don’t quite have the capacity for unbroken handstand push-up sets here. Let’s plan for 2-3 sets for the 10-9-8-7, and 1-2 sets for the 6-5-4-3. Let’s see if we can get the last 2 done unbroken. 1-2 breaks on the handstand walk is great here as well.

Warm Up

Practice Round 1:

10 Light Deadlifts


5 ft. HSW

Practice Round 2:

5 Workout Weight Deadlifts


5 ft. HSW



– Reduce Loading

– Reduce Reps

– Double Dumbbell Deadlifts


– Reduce Reps (Same Reps Each Round)

– Use 1-2 AbMats

– Double Dumbbell Push Presses

– Push-Ups

– Burpees


– Reduce Distance

– Double Dumbbell Overhead Carry

– 3 Wall Walks

– 15 Handstand Shoulder Taps

– Handstand Holds :30sec.

Abs/Lunge Accessory (AMRAP – Reps)

6 Minute Tabata
30 Sec. Work 30 Sec. Rest X 6

-Db Weighted Walking Lunges (you pick weights)

-AbMat SitUps
-Reverse lunges or no weight

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