5/14/2022
CrossFit Evergreen – CrossFit
Back 2 Basics (Time)
With a 40 minute time cap, do the following:
– 150 squeaker push-ups
– 150 abmat sit-ups
– 150 dips
– every time you stop/break movement in a single movement run/walk 100m/50m. increase the run/walk by 100m/50m. (so if you break twice, the 2nd time you run/walk 200m/100m).
– you do not have to run between push-ups and abmat sit-ups unless you are doing smaller sets of each.
05/13/2022
CrossFit Evergreen – CrossFit
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss
People aren’t thinking about you.
People are thinking about what *you* are thinking about *them*.
Just think about it for a second.
We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.
Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of *another’s* thoughts… we can realize that we may be “minding” things that we don’t need to.
Your buck stops with you.
My buck stops with me.
And that’s all that really matters.
Squat Snatch Ladder (Time)
Squat Snatch Ladder
For Time [13 Minute Cap]:
10 Reps @ 52%
8 Reps @ 60%
6 Reps @ 69%
4 Reps @ 77%
2 Reps @ 85%
– Use 1 barbell for all lifts. Athletes will be responsible for changing their own weights.
– Only rest here is the time it takes to change the weights on the bar.
– Score: Total time.
PREP
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses From Back Rack
5 Snatch Grip RDL’s
5 Overhead Squats
With An Empty Barbell:
3 High Hang Squat Snatches
3 Hang Squat Snatches
3 Squat Snatches
Then…
2-3 Squat Snatches @ 40%
1-2 Squat Snatches @ 50%
1-2 Squat Snatches @ 58%
*From here, if you’d like to hit 1-2 squat snatches at each weight, you can or you can rest 1-2 minutes and begin the ladder.
MODIFICATIONS
– Power Snatches
– Sub Dumbbell(s)
“Snake Eyes” (AMRAP – Rounds and Reps)
“Snake Eyes”
AMRAP 12:
3 Power Snatches
3 Chest to Bar Pull-ups
3 Box Jumps
6 Power Snatches
6 Chest to Bar Pull-ups
6 Box Jumps
…
Add 3 Reps Each Round
BB-MRx 75/45, Rx 85/55, Rx+ 95/65
Box-MRx Step Ups 24/20, Rx: Jumps 24/20
– Conditioning Category: Grindy Threshold
– Power Snatches: Loading should not exceed 60% of your 1RM power snatch.
– Chest To Bar: Athletes should be able to complete sets of 3 or more for the majority of the workout to perform reps as prescribed.
– Box Jumps: High box. Athletes should stand fully at the top of each rep.
– Score: Rounds + Reps.
– This workout is going to get grippy. We will need to be smart about our break up strategy early.
– The easier movement (out of snatches and chest to bar) to break up would be the chest to bar.
– Let’s aim to cycle the barbell in unbroken sets through at least the 6’s. From there, we can plan on going 2-3 sets for the rest of the workout or drop right to sets of 3 if you know chest to bar will become more challenging for you in the later rounds.
– Pace the box jumps in a way that will allow your grip to recover a bit.
PREP
3 Power Snatches
3 Chest To Bar
3 Box Jumps
MODIFICATIONS
POWER SNATCHES
– Reduce Reps/Loading
– Sub Single Dumbbell
CHEST TO BAR PULL-UPS
– Reduce Reps
– Strict C2B
– Regular Pull-Ups
– Banded Pull-Ups
– Alternating Dumbbell Plank Rows
BOX JUMPS
– Reduce Box Height/Reps
– Broad Jumps
– Squat Jumps
05/12/2022
CrossFit Evergreen – CrossFit
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson
We can choose to believe that life is happening to us, or that we are fully in control.
We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.
Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.
“Shallow” (Time)
Optional Active Recovery
For Time:
10 Dumbbell Bench Press
25 M&M’s
400 Meter Run
9 Dumbbell Bench Press
25 M&M’s
400 Meter Run
8 Dumbbell Bench Press
25 M&M’s
400 Meter Run
…
1 Dumbbell Bench Press
25 M&M’s
400 Meter Run
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Longer, sweaty grind for our active recovery day.
– Score: Time.
Prep
200 Easy Run
10 Push-Ups
10 Staight Leg Sit Ups
100m Moderate Run
10 Light Dumbbell Bench Presses
10 Straight Leg Sit Ups
50m Faster Run
10 Workout Weight Dumbbell Bench Presses
10 Straight Leg Sit Ups
Modifications
DUMBBELL BENCH PRESS
– Reduce/Increase Loading
– Sub Barbell Bench Press
M&M’s
-Knee ins
-Ab Mat Sit Ups
400 METER RUN
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
05/11/2022
CrossFit Evergreen – CrossFit
“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin
Have you ever caught yourself saying, “Well the fact of the matter is…”?
Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.
We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.
We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.
Back Squat
Back Squat
Build to Heavy Single
Then…
1 Set of Max Reps @ 80% Heavy Single
– On 4.20.22 we built to a heavy set of 3.
– We can use our heavy 3 as a reference point for our heavy single.
– All sets will come from a rack.
– Rest as needed between attempts and drop sets.
– Enter your heavy single. Record your max reps and drop set weight in your notes.
PREP
Barbell Warm-up
https://www.youtube.com/watch?v=FM_y5IKEywk
With An Empty Barbell
10 Back Squats
Then…
1-2 Back Squats @ 50%
1-2 Back Squats @ 60%
1-2 Back Squats @ 70%
1 Back Squat @ 80%
1 Back Squat @ 85%
….Keep building with small jumps until you reach your heavy single for the day.
MODIFICATIONS
– Sub Dumbbell Front Squats
“Going Nowhere” (4 Rounds for reps)
“Going Nowhere”
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats MRx: 135/95, Rx:155 / 105 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats MRx: 115/85, Rx: 135 / 95 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats MRx: 95/75, Rx: 115 / 85 lb
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats MRx: 75/55, Rx: 95 / 65 lb
– Conditioning Category: Grind
– Bar-Facing Burpees: Performed in 1:15-2:00.
– Front Squats: Barbell taken from the floor. You may squat clean the first rep. The first barbell loading should not exceed 60% of your 1RM front squat.
– Score: Enter total front squat reps completed in each AMRAP.
– We should aim to have at least 1:00 on the barbell each round.
– Pace the burpees in a way that will allow you to have a solid amount of time on the bar.
– Aim for sets of 7 or more on the barbell.
PREP
4 Bar-Facing Burpees
4 Front Squats @ 4th Weight
4 Bar-Facing Burpees
4 Front Squats @ 3rd Weight
4 Bar-Facing Burpees
4 Front Squats @ 2nd Weight
4 Bar-Facing Burpees
4 Front Squats @ 1st Weight
MODIFICATIONS
BAR-FACING BURPEES
– Reduce Reps
– Burpee To 6″ Target
– Burpee Step-Over The Bar
FRONT SQUATS
– Reduce Loading
– Sub Dumbbells
05/10/2022
CrossFit Evergreen – CrossFit
“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous
Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.
Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… How did you feel, witnessing that? Did it make you feel more generous?
If kindness is contagious, we just need to start the chain.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
– Conditioning Category: Grindy Sprint
– Loading should not exceed 70% or your 1RM clean & Jerk.
– Score: Total time.
– There is really no right or wrong in this workout when it comes to strategy. We just want to stay moving.
Options To Consider:
– All singles
– Knock out a set of 10+ reps then drop to singles
– Alternate between touch and go sets of 3-5 & 3-5 singles
– Sets of 3-5
– Sets of 10
PREP
5 Reps @ Empty Barbell
5 Reps @ Light Weight
5 Reps @ Workout Weight
MODIFICATIONS
CLEAN & JERKS
– Reduce Loading
– Sub Dumbbells
Long Conditioning (Time)
Long Conditioning
Every 3 Minutes Until 200/150 Calories:
300 Meter Run
Max Calorie Row
Time Cap: 30 Minutes
– Every 3 minutes complete a 300m run followed by a max calorie row. The workout is complete when you’ve completed the 200/150 calories or when you hit the 30 minute time cap.
– You may want to record your calories each round as the monitor may turn off while you are out on the run.
– Stop rowing 10-15 seconds before the next 3 minute interval begins so you have time to record where you are at.
– Score: Total time it takes to complete the 200/150 calorie row. If capped, add 1 second for every missed calorie.
PREP
200m Easy Jog
6 Cal Row
100m Moderate Jog
3 Cal Row
MODIFICATIONS
300 METER RUN
– Reduce Distance
– 400m Row
– 300m Ski
– .8km Bike
200/150 CALORIE ROW
– Reduce Cals
– 200/150 Cal Bike Erg
– 200/150 Cal Ski, Assault Bike, Echo Bike, or Air Run
05/09/2022
CrossFit Evergreen – CrossFit
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life: to dream too small.
What stops dreamers from dreaming is fear.
We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
It doesn’t start with a dream. It starts with belief. The belief that we deserve to step up to the plate, and put the ball over the fences.
Power Snatch
Power Snatch
Build to Heavy Single
– On 4.18.22 we built to a heavy set of 3 (score linked).
– We can use our heavy 3 as a reference point for our heavy single.
– Rest as needed between attempts.
– Enter your heavy single.
PREP
Snatch Biased Barbell Warm-up
https://www.youtube.com/watch?v=JYjNMYcPw60
With An Empty Barbell
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Then…
1-2 Power Snatches @ 50%
1-2 Power Snatches @ 60%
1-2 Power Snatches @ 70%
1 Power Snatch @ 80%
1 Power Snatch @ 85%
….Keep building with small jumps until you reach your heavy single for the day.
MODIFICATION
– Sub Single Dumbbell
Pull-ups
Gymnastics
3 Sets:
1:00 Max Pull-ups
Rest 2 Minutes Between Sets.
“Threefer” (Time)
“Threefer”
3 Rounds For Time:
1,000 Meter Bike Erg
20 Toes to Bar
30 Hang Dumbbell Snatches
40 Air Squats
50-ft. Single Dumbbell Overhead Lunge (Right)
50-ft. Single Dumbbell Overhead Lunge (Left)
MRx: V-Ups, Rx: TTB
MRx: 30/20, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold
– Bike: 2-3 minutes.
– Toes To Bar: 1 minute-90 seconds.
– Hang Dumbbell Snatches: Switch arms every 5 reps. 1 minute-90 seconds.
– Air Squats: 45-90 seconds.
– 50ft. Lunge: 20-45 seconds. All the lunges on the right side must be completed before switching arms.
– Score: Total time.
– Push the bike pace a bit knowing the legs will be able to “rest” on the following 2 movements.
– Aim for sets of 5 or more on the toes to bar. Make your breaks quick and methodical.
– Hang on for all 30 hang dumbbell snatches if you can knowing that the arms will get a break during the air squats. No more than 1 break should be needed here.
– Settle into a steady pace on the air squats.
– Aim for unbroken efforts on each lunge. Take 1 break on each arm if the overhead position is a challenging position for you.
PREP
100 Meter Bike
2 Toes to Bar
3 Hang Dumbbell Snatches (Each Arm)
4 Air Squats
5 Single Dumbbell Overhead Lunge Steps (Each Arm)
MODIFICATIONS
1,000 METER BIKE ERG
– 1,000m on Any Bike
– 500m Row
– 400m Ski
– 400m Run
– 300m Air Run
TOES TO BAR
– Reduce Reps
– Knees To Chest
– Sit-Ups
HANG DUMBBELL SNATCHES
– Reduce Reps/Loading
– Sub Kettlebell Swings
SINGLE ARM OH LUNGE
– Reduce Distance/Loading
– Single Arm Front Rack Lunge
– 16 Step Back Lunges (Each Arm)
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals