CrossFit Evergreen – CrossFit

CFE INSPIRE

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Hang Power Clean (Hang Power Clean

Build To A Heavy Single

15 minutes to build)

– We aren’t necessarily looking to PR today. Just build to something that feels heavy for today.

– Score: Heaviest successful lift.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Stiff Legged Deadlifts

5 Hang Power Cleans

With A Light Weight:

5 Hang Power Cleans

With A Moderate Weight:

3 Hang Power Cleans

…Hit 1 rep as you make your jumps until you reach your heavy single.

Skill Saw (AMRAP – Reps)

“Skill Saw”

AMRAP 12:
2,000/1,800 Meter Row
150 Double Unders
Max Distance Handstand Walk

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

– Row: Should be completed in less than 8:30.

– Double Unders: Should be completed in less than 3:30.

– HSW: In a 25ft. grid, mark off every 5ft. Athletes must begin with both hands behind any line and finish fully crossed over any line that follows. Athletes should expect to have at LEAST 30s to get as far as they can.

– Score: Total 5ft. sections (reps) completed on the HSW.
– We are definitely going to want to push the row here but should aim to hold a pace that is slightly slower than our 2k pace (3-5s slower per 500m).

– If we know the double unders are going to be difficult to finish in around 3:00, let’s aim to break these up from the start with 5s breaks between sets. Think sets of 25-50 reps. If these are no problem for you, hold on for 1 unbroken set or 2-3 big sets.

– Once we get to the HSW we will need to see what’s there. Some athletes may need to go 5-10ft. at a time and some will be able to get all 25ft. at once. Any strategy works here at this point and it will all be by feel.

Modifications

2,000/1,800 METER ROW

– Reduce Meters

– 8:30 Time Cap

– 1,600/1,400m Ski

– 4,000/3,600m Bike

– 1,600m Run

– 1,400m Air Run

DOUBLE UNDERS

– Reduce Reps

– 3:30 Time Cap

– 225 Single Unders

– 150 Plate Hops

– 3:00 Effort On Any Machine

HSW

– Reduce Distance

– Sub Double Dumbbell Overhead Carry

– Sub HS Shoulder Taps

– Max Wall Walks

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Push Press (Push Press

Build To A Heavy Set of 10
)

– Barbell should come from a rack.

– If you fail 3 times at any attempt. Stop there and move on.

– Score: Heaviest successful set of 10.

-15 min Time Frame

Warm Up

30s Belly To Wall Handstand Hold

10 Push-Ups or HSPU

30s Empty Barbell Overhead Hold

10 Empty Barbell Push Presses

5 Light Push Presses

3 Moderate Push Presses

…Keep building in sets of 4-5 until you are ready to attempt your heavy set of 10.

Weebles Wobble (Time)

“Weebles Wobble”

For Time [20 Minute Cap]:
15 Rope Climbs (15ft.)
100 Toes to Bar
50 Overhead Squats MRx: 75/45, Rx: 115/75, Rx+: 155/105

*Partition However You’d Like

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

– Rope Climbs: Athletes should be able to perform at least 2 rope climbs in 1:00 when fresh to complete reps as prescribed.

– Toes To Bar: Athletes should be able to perform at least 10 reps unbroken when fresh to complete reps as prescribed.

– Overhead Squats: Loading should not exceed 70% of your 1RM overhead squat. Athletes should be able to complete at least 10 reps unbroken when fresh to use prescribed loading. Barbell comes from the floor.

– Score: Time it takes to complete the workout. If capped, add 1s for every missed rep.
There are lots of options here on strategy. Here’s a few options to consider…

5 Ropes

5 Rounds:10 Toes To Bar +5 Overhead Squats

5 Ropes

5 Rounds:10 Toes To Bar +5 Overhead Squats

5 Ropes

——————–

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

3 Ropes

2 Rounds:10 Toes To Bar +5 Overhead Squats

——————–

8 Ropes

25 Rounds: 4 Toes To Bar + 2 Overhead Squats

7 Ropes

——————–

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

3 Ropes

5 Rounds:4 Toes To Bar + 2 Overhead Squats

——————–

Unpartitioned

Modifications

ROPE CLIMBS

– Reduce Reps

– Reduce Height (12ft.)

– 5 Chin-Ups = 1 Rope

– 6 Alternating Plank Rows = 1 Rope

– 5 Toes To Bar = 1 Rope

TOES TO BAR

– Reduce Reps

– Knees To Chest

– Toes To As High As Possible

– GHDSU

– Sit-Ups

OVERHEAD SQUATS

– Reduce Reps

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

CrossFit Evergreen – CrossFit

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

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

Pec Popping (Time)

4 rounds of:
– 15 bench press MRx: 95/65; Rx: 115/85; Rx+: 135/95
– 15 HRPU
– 15 db bench press MRx: 20/10; Rx: 25/15; Rx+: 30/20
– 15 HRPU
– 15 db flys MRx: 20/10; Rx: 25/15; Rx+: 30/20
– 15 db kick backs (both arms) MRx: 20/10; Rx: 25/15; Rx+: 30/20

CrossFit Evergreen – CrossFit

CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

CrossFit Games Open 23.3 Masters RX (Ages 55+) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

CrossFit Games Open 23.3 Teens and Masters Scaled (Ages 14-15, 55+) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)

5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 35 lb, 55 lb, 65 lb, 75 lb
M: 45 lb, 65 lb, 85 lb, 95 lb

CrossFit Games Open 23.3 Teens RX (Ages 14-15) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 45, 65, 75, 85 lb
M: 65, 95, 115, 135 lb

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Every strike brings you closer to your next home run.” – Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?

Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.

It’s bringing us closer.

This is where we get better.

Open 21.1 “Pre-Game” (Time)

AT 50% INTENSITY (WARM-UP PACE):

Part A:
– 5:00 light bike, ski, or run
Part B:
3 rounds:
– 3 strict pull ups
– 6 push ups
– 9 kb swings (light)
– 12/9 calorie bike
– 15 abmat sit ups
– 18 air squats (to ball or box – gentle touch and go)
Part C:
– 5:00 light bike, ski, or run
Part D:
with an empty or very lightly loaded barbell
2 rds of:
– 5 Good Mornings
5 back squats
– 5 strict presses
– 5 stiff-legged dead lifts
– 5 front squats
Part E:
– 5:00 light bike, ski, or run
Stimulus: – primer for tomorrow’s Open workout. – warm-up like intensity, passing through common ranges of motion that will help us move better tomorrow. – Here’s the goal: leave the gym better than when you walked in. That means we must control intensity, and choose an appropriate amount of volume in the above rounds.

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Power Snatch (Power Snatch

On the 3:00 x 5 Sets:
Set 1: 10 Power Snatches
Set 2: 8 Power Snatches
Set 3: 6 Power Snatches
Set 4: 4 Power Snatches
Set 5: 2 Power Snatches
)

– Reps must be performed touch and go each set.

– Athletes choose their own weights for each set.

– Starting at around 55% is a great place to be for your set of 10.

– Score: Enter weight used for set 5 of 2 reps

Floor Plan (Time)

“Floor Plan”

For Time:
45/30 Calorie Row
30 Box Jump Overs (24″/20″)
15 Power Snatches MRx: 75/45, Rx: 95/65, Rx+: 115/85

Time Cap: 10 Minutes
– Conditioning Category: Sprint. Looking for a solid effort throughout this workout.

– Row: Should be completed in 3:00 or less.

– Box Jump Overs: Athletes should step down off the box. Reps should take 2:00 or less.

– Power Snatches: Athletes should be able to complete reps in less 2:00 or less. Loading should not exceed 65% of your 1RM power snatch.

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

– Let’s row at a pace that is just outside your comfort zone.

– Use the first few box jump overs to recover from the row, then aim to speed up a bit from there.

– Let’s make it our goal to get our hands on the bar as quickly as possible to start the power snatches. This may mean that your first few reps are singles. Aim for singles, small sets, or go for broke if you have the capacity!

Modifications

45/30 CALORIE ROW

– Reduce Cals

– 45/30 Cal Bike Erg

– 30/21 Cal Assault or Echo Bike

– 30/21 Cal Ski

– 400m Run

BOX JUMP OVERS

– Reduce Reps/Box Height

– Box Step Overs

– 90 Double Unders

– 2:00 Effort On Any Machine

POWER SNATCHES

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebell Swings