CrossFit Evergreen – CrossFit

only the 8 and 9 classes today – pick a wod and do your best
THEN JOIN THE DOUBLE UNDER CLINIC!

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SEAL Crusher Part 1 (Time)

4 sets of 15 reps (goal=unbroken)

– bench press

– push ups

– db flyes

– db kick backs (both arms)

– 2 hand OH db tricep extension

– skull crushers

cash out:

– 100 abs

SEAL Crusher Part 2 (Time)

4 sets of 15 reps (goal = unbroken)

– db row (each arm)

– bb bent over row

– pull ups (normal, wide, neutral, reverse)

– db superset 3-way biceps curl (normal, reverse, hammer – unbroken)

– bb curl

cash out:

– 100 abs

SEAL Crusher Part 3 (Time)

4 sets of 15 reps (goal=unbroken)

– Bulgarian split lunges (both legs)

– calf raises (straight, toes out, toes in)

– rear lunges

– strict press (alternate in front of and behind neck)

– front/side delt raises

– rear delt raises

cash out:

– 100 abs

CrossFit Evergreen – CrossFit

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CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here

CrossFit Games Open 22.1 Masters Scaled (Ages 55+) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 10-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 20-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Masters Scaled (Ages 55+) click here

CrossFit Games Open 22.1 Foundations (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 bear crawls

12 dumbbell snatches

15 box step-overs

F: 10-lb. dumbbell, 12-in. box

M: 20-lb. dumbbell, 12-in. box
To learn more about CrossFit Games Open 22.1 Foundations (Ages 16-54) click here

CrossFit Evergreen – CrossFit

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

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Goat Day (AMRAP – Reps)

EMOM x 20 (10 Rounds):

Minute 1: Movement 1*

Minute 2: Movement 2*

*Athlete’s Choice On Movements
– Pick 2 of your weaker movements.

– Alternate between the 2 stations for 20 minutes.

– Choose your own reps and loading.

– Looking for movement quality over quantity here.

– Score: Enter reps completed each minute for each movement. Record which movements you chose in your notes.

Some Movement Ideas…

– Double Unders

– Toes To Bar

– Cleans or Snatches (From Floor or Hang)

– Burpees (Any Style)

– Handstand Push-Ups

– Handstand Walks

– Overhead Squats

– Muscle-Ups

Bike: Trainer (Calories)

[WARM-UP]

2 Minute Ramp Up From Easy To Moderate Pace

[PRIMER]

1Minute at Fast Pace

1 Minute at Faster Pace

1 Minute Easy Recovery Spin

1 Minute at Faster Pace

1 Minute at Fast Pace

1 Minute Easy Recovery Spin

[MAIN SET]

3 Sets:

1 Minute at Fast Pace

1 Minutes at Easy Pace

CrossFit Evergreen – CrossFit

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

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Front Squat

Build to Heavy Set of 10

Then…

1×10 @ 90% of Heavy 10

1×10 @ 80% of Heavy 10

Modifications

– Sub Dumbbells

“Eleven Eleven” (Time)

https://www.youtube.com/watch?v=7RJW0rVNOPM

For Time [12 Minute Time Cap]:

10 Front Squats + 1 Push Jerk

9 Front Squats + 2 Push Jerks

8 Front Squats + 3 Push Jerks

7 Front Squats + 4 Push Jerks

6 Front Squats + 5 Push Jerks

5 Front Squats + 6 Push Jerks

4 Front Squats + 7 Push Jerks

3 Front Squats + 8 Push Jerks

2 Front Squats + 9 Push Jerks

1 Front Squat + 10 Push Jerks

Barbell: MRx: 75/45, Rx: 85/55, Rx+: 95/65
– Conditioning Category: Sprinty Grind

– Barbell: Between 30-40% of your 1RM Push Jerk.

– Score: Total time. If capped

Modifications

BARBELL MOVEMENTS

– Reduce Loading

– Sub Dumbbell(s)

CrossFit Evergreen – CrossFit

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

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Bench Press

Build to Heavy Set of 10

Then…

1×10 @ 90% of Heavy 10

1×10 @ 80% of Heavy 10

– This heavy 10 is based on feel for the day.

– Athletes can pause at the top if needed.

– Bar hits the chest in the bottom.

– Elbows fully lock at the top.

– Rest as needed between attempts and drop sets.

– Enter your heavy set of 10 and drop set weights.

“Moving Target” (Time)

10 Rounds For Time:

500 Meter Bike Erg

30 Double Unders

10 Burpees to Target (6″)

Time Cap: 30 Minutes
– Conditioning Category: Threshold

– Bike: 1:00-1:30. Reset the bike each round.

– Double Unders: 20-45 Seconds.

– Burpees To Target: Less than 1:15.

– Score: Total time. If capped add 1 second for every missed rep.

BURPEES TO TARGET

– Reduce Reps

– Reduce/Remove Target

CrossFit Evergreen – CrossFit

“Head, Heart, Hands.” – Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands.
Our reasons are what will reap our results.

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Power Clean

Build to Heavy Set of 10

Then…

1×10 @ 90% of Heavy 10

1×10 @ 80% of Heavy 10

Prep

– Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.

“Open Workout – 14.4” (AMRAP – Rounds and Reps)

AMRAP 14:

60 Calorie Row

50 Toes to Bar

40 Wallballs

30 Power Cleans

20 Ring Complexes

MRx: Push Ups on toes, Rx: 1 complex=1 Bar Muscle up, Rx+:1 Ring Complex = 1 Strict Ring Pull-up + 1 Strict Ring Dip

WB- MRx: 14/10, Rx: 20/14

BB- MRx: 95/55, Rx; 115/75, RX+: 135/95
– Conditioning Category: Grindy Threshold

– Goal: 1 Round

– Row: 4-5 Minutes

– Toes To Bar: 3-5 Minutes

– Wallballs: 2-4 Minutes

– Power Cleans: 2-3 Minutes

– Ring Complexes: 1-2 Minutes

– Score: Rounds + Reps (1 Ring Complex = 1 Rep)

RING DIP

– Banded Ring Dip

– Bar, Box, or Bench Dip

– Hand-Release Push-Up