WOD – Page 222 – Evergreen Crossfit

712, 2022

CrossFit – Wed, Dec 7

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Vision is the bottleneck of effort.”

We talk a lot about effort.

It’s the gasoline that will drive us to our destination. And there is no substitute.

It’s often however not that effort is lacking when we aren’t reaching our goals… and instead, it’s a lack of direction.

There are many highly capable people in this world. They have the gasoline and the horsepower behind it. But *where* they direct that energy is the misstep. When they wanted to travel from the East Coast to the West Coast, they found themselves in the South. The largest pity is that all along, they had the right address in the GPS… but they failed to check back on it often enough to ensure they were on the correct route.

We pride ourselves in our horsepower. Your raw effort. We just need to get ourselves pointed in the right direction, and the rest will fall into place.

Back Squat (Back Squat

On the 2:0 x 6 Sets:
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%

*All Percentages Based Off 1RM Back Squat
)

– 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: 3 Reps at 73%

Jackhammer (Time)

“Jackhammer”

2 Rounds For Time:
1,000 Meter Row
50 Thrusters 45 / 35 lb
25 Chest to Bar Pull-ups

Time Cap: 20 Minutes
– Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout.

– Run: Should be completed in less than 6:00 each round.

– Thrusters: Should feel SUPER light. Reps should be completed in less than 3:00 each round.

– Chest To Bar: Should be completed in less than 2:00 each round.

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

– Athletes should run at a pace that allows them to push the thrusters and pull-ups.

– If you are going to break up the barbell, let’s make sure your breaks are short. Count 5-7 seconds in your head then get right back to work. Athletes should be able hold on for big unbroken sets of 10 or more.

– As soon as you finish the thrusters, let’s get the hands on the pull-up bar as quickly as possible. Same as the thrusters, let’s be sure our breaks are short. Count 7-15 seconds in your head then get right back up.

Warm Up

200m Jog

6 Thrusters (Workout Weight)

6 Pull-Ups

100m Jog

4 Thrusters (Workout Weight)

4 Chest To Bar

Modifications

1,000 METER ROW

– Reduce Distance

– 800m Ski

– 2,000m Bike

THURSTERS

– Reduce Loading

– Sub Dumbbell(s)

– Wallballs

CHEST TO BAR PULL-UPS

– Reduce Reps

– Pull-Ups

– Banded Chest To Bar

– Ring Rows

– Alternating Dumbbell Plank Rows

612, 2022

CrossFit – Tue, Dec 6

CrossFit Evergreen – CrossFit

CFE INSPIRE

“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.

In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the *only* thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.

How we act inside that moment is the reality of our character.

Deadlift (Deadlift

On the 1:30 x 5 Sets:
1 Rep @ 83%

*Percentage Based Off 1RM Deadlift
)

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

– Score: Recored 1 Rep at 83%

Warm Up

5 Reps @ Light Weight

3 Reps @ Moderate Weight

…Keep building (If needed) in sets of 1-2 rep to 83%

Donny (Time)

21-15-9-9-15-21 Reps, For Time

Deadlifts (225/155 lb)

Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
– Conditioning Category: Threshold. We’ll move at our maximal sustainable pace throughout.

– Deadlifts: Completed in no more than 3 sets each round. Loading should not exceed 70% of your 1RM deadlift.

– Burpees: Standard burpees here. Small jump at the top with hands overhead and hips fully open.

– Score: Total time.

– Quick breaks are key on the deadlifts. For some athletes, quick small sets will work best while for other athletes, bigger sets will work best. Go with the strategy that keeps you moving.

– Pace the burpees in a way that will allow you to hold on for big deadlift sets. Going a touch slower than you think can pay off in the later rounds.

– Focus on quick transitions.

Warm Up

3-2-1

Deadlifts (Light Weight)

Burpees

3-2-1

Deadlifts (Workout Weight)

Burpees

Modifications

DEADLIFTS

– Reduce Reps/Loading

– Sub Dumbbells

BURPEES

– Reduce Reps

– 21-15-9-9-15-21 Calorie Row or Bike Erg

HSPU/GHD (Time)

30 Strict Handstand Push-ups
50 GHD

Time Cap: 10 Minutes

– Athletes can break up these reps however they see fit. They can also be completed in any order.

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

512, 2022

CrossFit – Mon, Dec 5

CrossFit Evergreen – CrossFit

CFE INSPIRE

“No one was ever wise by chance” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.

Wisdom isn’t by chance. It is by choice.

Squat Snatch (Hang Squat Snatch

On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 63%
Set 2: 3 Reps @ 73%
Set 3: 2 Reps @ 78%
Set 4: 1 Rep @ 83%
Set 5: 1 Rep @ 86%
Set 6: Heavy Single Attempt
)

– For sets 1 &2, complete 3 hang squat snatches. Athletes should hold onto the bar for all 3 reps without dropping between.

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

– For sets 4,5 &6, complete 1 hang squat snatch.

– Athletes have a chance to choose their weight for the final set. If you miss, you can take a maximum of 3 attempts at that final bar.

– Score: Heaviest single at 86%

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:

3 Hang Squat Snatches

With A Moderate Weight:

2 Hang Squat Snatches

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

“Sager’s Wager” (Time)

https://www.youtube.com/watch?v=TyNvTzgK8fo

5 Rounds For Time:

60 Double Unders

15 Overhead Squats

3 Rope Climbs

MRx: 75/45, Rx: 95/65, Rx+: 115/85
Conditioning Category: Threshold. Athletes should move at their maximal sustainable pace throughout.

Double Unders: Reps should be completed in less than 1:00.

Overhead Squats: Barbell loading should not exceed 70% of your 1RM overhead squat. Reps should take less than 1:30 to complete.

Ropes: Reps should take less than 1:30 complete.

Score: Total time it takes to complete the workout.

– Smooth pace on the double unders. Breathe and relax the shoulders.

– 1-2 sets on the overhead squats. Squat low and stand fully.

– Strong foot clamps and minimal pulls to get up the rope each rep.

Warm Up

10 Double Unders

5 Overhead Squats

1 Rope Climb

Modifications

DOUBLE UNDERS

– Reduce Reps

– 1:00 Cap

– 75 Single Unders

– 1:00 On Any Machine

OVERHEAD SQUATS

– Reduce Reps

– Reduce Load

– Front Squats

– Single Dumbbell

ROPE CLIMBS

– Reduce Height

– Reduce Reps

– 3 Strict Pull-Ups + 3 Strict Knees To Chest = 1 Rope

50 Accessory (Time)

50 Weighted Walking Lunges
50 V-Ups
50 Push Ups

Quality movements. You pick dumbbell weights for lunges. Use a bar for full range of motion for push ups. Complete all 150 reps for time.

312, 2022

CrossFit – Sat, Dec 3

CrossFit Evergreen – CrossFit

“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)

Perform in order:

1) bench press 200+/100+ goals – no racking, but can rest briefly.

2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs

3) standing overhead press – strict; 50+

4) upright row – thumbs touching, 50+

5) triceps extension – standing or lying, 50+

6) biceps curl – no bouncing, 50+

212, 2022

CrossFit – Fri, Dec 2

CrossFit Evergreen – CrossFit

Hang Squat Clean & Jerk (Weight)

Hang Squat Clean & Jerk

https://ctstorageprod.blob.core.windows.net/videos-movements/hang-clean-jerk.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 Clean & Jerk
*Athletes Can Push Jerk or Split Jerk
– For sets 1, complete 3 hang clean and jerks. Athletes should hold onto the bar for all 3 reps without dropping between.

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

– For sets 5 & 6, complete 1 hang clean and jerk.

– 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 heaviest set of 1 rep.

Warm Up

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

5 Push Jerks

5 Split Jerks

With A Light Weight:

2 Hang Squat Clean & Jerks

With A Moderate Weight:

1 Hang Squat Clean & Jerk

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

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
– Conditioning Category: Grindy Threshold. We’ll move at our maximal sustainable pace throughout while grinding through the barbell and toe to bar reps. Cardio fatigue will play a role here as well as muscular (particularly grip and midline) fatigue.

– Clean & Jerks: Loading should not not exceed 70% of your 1RM clean & jerk. Reps can be performed in singles, small sets, or touch and go all the way through.

– Toes To Bar: Athletes should be able to perform reps in sets of 3 or more or in quick singles.

– Score: Total rounds + reps. If you finish the round of 15’s, your score is 5 rounds.

Warm Up

3 Empty Barbell Clean & Jerks

3 Knees To Chest

3 Light Clean & Jerks

3 Toes To Just Above Hip Height

3 Clean & Jerks @ Workout Weight

3 Toes To Bar

Modifications

CLEAN & JERKS

– Reduce Loading

– Sub Dumbbells

TOES TO BAR

– Toes To As High As You Can

– Knees To Chest

– Medball Overhead Sit-Ups

– Sit-Ups

Rope & Doubles (Time)

For Time [10 Minute Cap]:

4 Rope Climbs
75 Double Unders
3 Rope Climbs
75 Double Unders
2 Rope Climbs
75 Double Unders

(125 Singles)

– Athletes should aim to push themselves outside of their comfort zone with their speed on these movements.

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

Modifications
ROPE CLIMBS
– Reduce Reps
– Climb To As High As You Can Safely
– 5 Strict Pull-Ups = 1 Rope Climb
– Hand Over Hand Sled Pulls

DOUBLE UNDERS
– Reduce Reps
– 2:00 Time Cap
– 125 Reps of Singles
– 30 Box Step Ups (15 each leg)

112, 2022

CrossFit – Thu, Dec 1

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Snow Globe (5 Rounds for reps)

EMOM x 20 (5 Rounds):
Minute 1: Max Shuttle Runs*
Minute 2: Max Single DB Power Snatches
Minute 3: Max Mountain Climbers
Minute 4: Rest

MRx: 30/15, Rx: 40/25, Rx+: 50/35
*1 Shuttle Run = 25ft.
– The goal of today’s active recovery is to just move and sweat at a moderate intensity.

– Athlete’s choice on reps here. You can go as hard or as easy as you’d like at each station.

– Score: Record total reps completed each round. Overall score will be the sum total of these reps.

Warm Up

6 Easy Shuttle Runs

5 Burpees

4 VUps

Modifications

SHUTTLE RUNS

– Bike Calories

– Row Calories

– Ski Calories

SINGLE DB POWER SNATCHES

– Reduce Weight/Reps

– Hang Snatches

– Renegade Rows

MOUNTAIN CLIMBERS

– Step Up Climbers

– Plank Hold