CrossFit Evergreen – CrossFit

CFE INSPIRE

“There will never be a better you, than you.”

There is a lot to be said about authenticity.

The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”

If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.

Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Overhead Squat (Overhead Squat

5 Sets:
5 Overhead Squats

Rest 1 Minute Between Sets

*Start @ 55-65% 1RM & Build
)

– Start at 55-65% of your 1RM overhead and build from there.

– Barbell should be taken from a rack.

– Score: Enter weights used for each set.

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 65% in sets of 2-3 reps.

MODIFICATIONS

– Sub Dumbbell

– Reduce Starting Percentage

– Front Squats

Red Rover (Time)

“Red Rover”

For Time:
750/700 Meter Row
50 Overhead Squats
25 Bar-Facing Burpees

10 min Cap.

MRx: 75/45, Rx: 85/55, Rx+: 95/65

– Feel: This workout should feel like a grindy sprint. The shorter time domain means athletes should push the pace but the light overhead squats & bar-facing burpees to finish will feel like a bit of a grind.

– Row: Should be completed less than 4:00.

– Overhead Squats: Loading should not exceed 50% of your 1RM overhead squat. Barbell should come from the floor. Reps should be completed in less than 3:00.

– Bar-Facing Burpees: Should be completed in less than 3:00. 

– Score: Total time it takes to complete the workout.
– Push the first half of the row a little more than you think. You can plan to back off that pace for the back half of the row to prepare for the overhead squats.

– Try to hold onto big sets of overhead squats. Athletes can rest in the back rack if they’d like rather than putting the bar down. Some options here could be 50 UB, 30-20, 25-15-10, 20-15-10-5, or 10-10-10-10-10.

– Coming off the squats, the arms will be feeling a bit tired. The first few burpees may feel a little slow but we can aim to pick up the speed as we near the finish.

MODIFICATIONS

750/700 METER ROW

– 600/550m Ski

– 1,500/1,400m Bike

– 600m Run

– 600m Air Run

OVERHEAD SQUATS

– Reduce Loading

– Single Dumbbell OHS

– Front Squats

BAR-FACING BURPEES

– Burpee Step-Over Bar

– Line-Facing Burpees

– Regular Burpees

Manic Monday Grunt Work (Time)

Grunt Work

3 Rounds For Time:
5 Wall Walks
10 Kettlebell Front Rack Lunges
1-2-3 Rope Climbs (15ft.)

Kettlebell: MRx: 25/15, Rx: 35/25, Rx+: 53/35lbs

– The wall walks should take less than 1:00 to complete each round.

– The kettlebell lunges should be completed with a pair of kettlebells. Every step is 1 rep (no specific distance required). 

– The rope climb reps will increase every round.

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

WALL WALKS

– Reduce Reps

– 50ft. HSW = 5 Wall Walks

– 25 Handstand Shoulder Taps = 5 Wall Walks

– 10 Hand-Release Push-ups = 5 Wall Walks

KB FRONT RACK LUNGES

– Reduce Loading/Reps

– Sub Dumbbells

– Sub Barbell

ROPE CLIMBS

– Reduce Reps

– 12ft. Climb

– 5 Strict Pull-Ups = 1 Rope

– 5 Toes To Bar = 1 Rope

– Hand Over Hand Sled Pull

CrossFit Evergreen – CrossFit

“Sally Up” (AMRAP – Reps)

Push ups

Heather’s Choice (AMRAP – Rounds and Reps)

Divide the class into two teams, with a 30 minute AMRAP do:
1) 50 battle ropes
2) 10 (5/5) – db bent over rows MRx: 30/20; Rx: 45/35; Rx+: 60/40
3) 16′ lunge zone (with each step, knee to ground and rear leg raise)
4) 10 EZ curl biceps MRx: 15/10; Rx: 20/15; Rx+; 30/20
5) 10 rollouts
6) 300m ski erg
7) 500m Echo bike
8) 100 flutter kicks
9) 10 (each arm) seated isolation db curl MRx: 15/10, Rx: 22.5/17.5; Rx+: 35/25
10) 16′ lunge zone (with each step, knee to ground and rear leg raise)
11) 10 db pull overs MRx: 30/20; Rx: 45/35; Rx+: 60/40
Single file, go as fast as the slowest team member. Work together to motivate and keep the team moving.

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.

Power Clean (Power Clean

5 Sets:
Set 1: 5 Power Cleans @ 70%
Set 2: 5 Power Cleans @ 70%
Set 3: 5 Power Cleans @ 70%
Set 4: 5 Power Cleans @ 70%
Set 5: Max Power Cleans @ 70%

Rest 1 Minute Between Sets.
)

– Each set should be performed at the same weight.

– The last should be a max touch and go set. Pausing in the front rack or hang position is okay but resting and re-gripping with the bar on the legs or in the hip crease will NOT be permitted.

– Score: Enter total reps completed in set 5.

WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

5 Power Cleans

With A Moderate Weight:

3 Power Cleans

…Make more jumps if needed until you reach 70%

“Built DifferenT” (Time)

“Built DifferenT”

For Time:

30 Pull-ups

3 Rounds of Dumbbell “DT”

20 Pull-ups

2 Rounds of Dumbbell “DT”

10 Pull-ups

1 Rounds of Dumbbell “DT”

Dumbbells: MRx: 30/20, Rx: 40/25, Rx+: 50/35

1 Round of Dumbbell “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
– This is a repeat workout from 5/2/22. There have been a few slight modification for some age groups.

– Conditioning Category: Grindy Threshold. Athletes will grind through this workout at their maximal sustainable pace.

– Chest To Bar: Athletes should be able to complete sets of 5 or more.

– Dumbbell “DT”: Performed with 2 dumbbells. 1 Round should take 1:00 or less.

– Score: Time

– This workout is going to get grippy. Let’s break the pull-ups right from the start. Aim for 2-6 sets depending on your capacity and your confidence in maintaining your pull-up sets in the later rounds.

– We can approach the “DT” rounds in a few ways:

– Complete full round unbroken.

– 11-1 on the DL, 8-1 on the HPC, and 6 PJ Unbroken

– 11-1 on the DL, 5-3-1 on the HPC, and 6 PJ Unbroken

– Choose the “DT” strategy that will be the most sustainable throughout as well as a strategy that will allow you to stick to your pull-up plan.

MODIFICATIONS

CHEST TO BAR PULL-UPS

– Reduce Reps

– 15-10-5 Strict

– Banded

– Regular Pull-Ups

– Alternating Dumbbell Plank Rows

DUMBBELL “DT”

– Reduce Loading

– Reduce Reps

– Sub Barbell

CrossFit Evergreen – CrossFit

CFE INSPIRE

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

It’s ok to get ruffled sometimes.

We are indeed human, and we will get emotional too.

The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can *always* find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.

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.

I Love It (Distance)

Optional Active Recovery

Every 3 Minutes x 10 Sets:

5 Strict Pull-ups

10 Hand Release Push-ups

15 Alternating Box Step-ups (24″/20″)

Max KM Bike Erg
– Score: Total Bike KM.

Prep 3 Strict Pull-Ups 5 Hand-Release Push-Ups 7 Box Step-Ups 100m Bike

Modifications

STRICT PULL-UPS – Reduce Reps – Banded – Ring Rows – Alternating Dumbbell Plank Rows

HAND-RELEASE PUSH-UPS – Reduce Reps – Push-Ups

ALTERNATING BOX STEP-UPS – Reduce Reps – Reverse Lunges

MAX KM BIKE ERG – Max Meters On Any Machine – Max Meter Run (10m Shuttle Runs)

Mobility (No Measure)

Cat/Cow
Wrist Stretches
Down Dog
Cobra
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose

-Hold each pose for 3-5 deep breaths

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).

Strict Press (4 Rounds for weight)

Strict Press

4 Sets:
12 Strict Press @ 60%

Rest 1 Minute Between Sets.

– Barbell should come from a rack.

– The same weight should be used across all sets.

– Score: Enter weights used for each set (incase there is deviation). Overall score will be the lowest weight to incentivize using the same weight across.
WARM UP

30s Hang From Pull-Up Bar

30s Empty Barbell Overhead Hold

30s Empty Barbell Front Rack Hold

10 Empty Barbell Strict Press

With A Light Weight:

6 Strict Presses

With A Moderate Weight:

4 Strict Presses

Build to 60% and hit 4 reps each time you make a weight jump.

MODIFICATIONS

– Reduce Percentage

– Reduce Reps

Blitzen (Time)

5 Rounds:
20/15 Calorie Row
10 Thrusters MRx: 75/45, Rx: 95/65, Rx+:115/85

– This is a repeat workout from 1/15/21. There have been slight modifications made to age group tracks.

– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustainable pace.

– Row: Should take less than 1:30 to complete each round.

– Thrusters: Loading should not exceed 65% of your 1Rm thruster. Barbell should come from the floor.

– Score: Total time it takes to complete the workout.
– Push the thrusters. Let’s aim for unbroken sets here.

– Pace the row. Let’s row at a pace that’s going to allow us to push the thrusters.

– Let’s try to make aggressive transitions back to the rower. Get it started quickly even if we aren’t at our workout pace for a few pulls.

MODIFICATIONS

20/15 CALORIE ROW

– Reduce Cals

– 15/12 Cal Assault or Echo Bike

– 15/12 Cal Ski Erg

– 20/15 Cal Bike Erg

– 250m Run

– 200m Air Runner

THRUSTERS

– Reduce Loading/Reps

– Front Squats

– Push Presses

– Sub Dumbbells

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 & Jerk (Weight)

Clean & Jerk

6 Sets:
Set 1: 3 Clean & Jerks @ 73%
Set 2: 3 Clean & Jerks @ 76%
Set 3: 3 Clean & Jerks @ 79%
Set 4: 3 Clean & Jerks @ 76%
Set 5: 3 Clean & Jerks @ 79%
Set 6: 3 Clean & Jerks @ 82%

Rest 1 Minute Between Sets.

– Reps do not need to be touch and go. Barbell can be dropped between reps.

– These can be squat or power cleans as well as split or push jerks.

– Score: Enter weight used for heaviest set of 3.
WARM UP

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans

5 Split Jerks

With A Light Weight:

3 Clean & Jerks

With A Moderate Weight:

2 Clean & Jerks

…Keep making weight jumps until you reach 73%.

Has A Nice Ring To It (AMRAP – Reps)

“Has A Nice Ring To It”

4 Rounds x AMRAP 4:
12 Power Cleans MRx: 95/55, Rx: 115/75,
Rx+: 135/95
400 Meter Run ( 1 KM Bike )
Max Ring Muscle-ups 

Rest 1 Minute Between Rounds.

– Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustainable pace.

– Power Cleans: Should be completed in less than 1:30. Loading should not exceed 60% of your 1RM power clean.

– Run: Should be completed in less than 2:15.

– Muscle-Ups: This is not a max set. Athletes can break as needed.

– Score: Total ring muscle up reps completed. The power cleans & runs will not count toward your score.
– Let’s aim for small sets or even singles on the power cleans. If you have a strong RMU capacity you could try to hold on for some bigger sets.

– Let’s have a harder effort on our run pace for the first 200m then aim to dial that pace back for the second 200m to prepare for the muscle-ups.

– Our ring muscle up sets will depend on our capacity. We are likely going to accumulate the most reps in round 1 as we’ll be the freshest here. We only have 1 minute to rest after this round though so let’s try to not max out our muscle-ups. Let’s hit a number in round 1 that we can get close to in every other round that follows.

MODIFICATIONS

POWER CLEANS

– Reduce Loading/Reps

– Sub Dumbbells

400 METER RUN

– Reduce Distance

– 500m Row

– 400m Ski

– 1000m Bike

– 300m Air Run

RING MUSCLE-UPS

– Strict Ring Muscle-Ups

– Jumping Ring Muscle-Ups

– Ring Dips

– Bar Muscle-Ups

– Chest To Bar

– Pull-ups