CrossFit Evergreen – CrossFit

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Warm-up

See Coach’s board

Solo Beach body prep (Time)

With a 40 min cap, do the following as a team of 2:

– 55 sit-ups 55/35 (holding it at chest)

then 55 of each movement

– strict press 45/35; Rx+ 65/45 (for all weights)

– push ups

– floor skull crushers 45/35

– barbell curls 45/35

– floor bench press 45/35

– upright row 45/35

– 55 sit-ups

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, 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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Warm-up

See Coach’s board.

Handstand hold Practice

5:00 to practice handstand holds or short walks (Covid restrictions)
– 100 handstand shoulder taps against a wall is an option

– we can record anything you want/do for this

What’s Up? (AMRAP – Rounds and Reps)

9 minute AMRAP of:

– 3 squat snatches

– 3 toes 2 bar

– 6 squat snatches

– 6 toes 2 bar

– 9 squat snatches

– 9 toes 2 bar

etc…

continue to add (3) reps per rd to each movement until time cap is reached.

MRx:55/35, Rx: 75/55, Rx+: 95/65
– moderately light barbell, one you can do 15+ unbroken reps

– score will be rds + reps

– if you finish the 12 and get 8 snatches in the rd of 15’s your score would be 4 + 8

– try to go unbroken on the barbell through the nines.

– start breaking up toes 2 bar in the rd of 6’s or 9’s, this workout is all about managing grip fatigue

– we want to get ahead of that fatigue before it’s too late

–

Metcon (No Measure)

Optional Winter Body Armor

– 3 giant sets of:

– 15 double dumbbell stiff legged deadlifts

– 20 barbell front rack reverse lunges (10 each leg)

– 30 abmat sit ups

rest 3:00 between sets
– you choose the weights

– GHD is an option for sit ups

CrossFit Evergreen – CrossFit

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“Abs of Steel” AKA “Shaky Jake” (Time)

– 1 minute plank hold

– 100 floor wipers 135/95

– 100 1/2 burpees

– 100 V-ups

– 100 Russian twists 16kg/15 lbs

– 100floor knee-ins

– 100 flutter kicks

– 100 abmat sit ups

– 100 floor wipers 135/95

– 1 minute plank hold

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 which decides if it’s going to actually happen, the heart.

t’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 are 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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Warm-up

See Coach’s board.

Wise men (AMRAP – Rounds and Reps)

3 three minute AMRAPS, with 3 min rests in between of:

AMRAP 1:

– 3 power cleans

– 3 front squats

– 3 push jerks

MRx: 75/45, Rx: 95/65, Rx+: 135/95

Rest 3:00

AMRAP 2:

– 3 power cleans

– 3 front squats

– 3 push jerks

MRx: 85/65, Rx: 115/85, Rx+: 155/105

Rest 3:00

AMRAP 3:

– 3 power cleans

– 3 front squats

– 3 push jerks

MRx: 105/85, Rx: 135/105, 185/135
– weight #1: moderate, something we can do for 15+ reps unbroken

– weight #2: moderately heavy, something we can do for 10+ reps unbroken

– weight #3: heavy, something we can do for 5+ reps unbroken when fresh

– be smart about where you break

– push for unbroken front squats and jerks

– score is rounds and reps for entire workout, start where you left off on each subsequent AMRAP.

Heart and Gut (Time)

5 rounds for time

– 9 strict toes 2 bar

– 12 pausing (1s) weighted floor hip bridges 135/95

– 15/12 calories Echo bike
– pause at the top of the hip bridge, squeeze all the way into this movement

–

CrossFit Evergreen – CrossFit

“Trade your expectation for appreciation, and the world changes around you”- Tony Robbins

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Warm-up

See Coaches Board

Metcon (AMRAP – Reps)

Hand Stand Hold Conditioning

5 Rounds of 1 minute AMRAP

20 Double Unders (40 Singles)

Max Hand Stand Hold
30 Sec. between rounds

Each second holding a hand stand counts as one rep

Rx: Free Hold (not against the wall)

“Pull It Together” (AMRAP – Rounds and Reps)

13 Min. AMRAP

600m/500m Row

9 Deadlifts

12 Single Dumbell Burpee Box Step-Overs 24/20

BB: MRx: 185/105, Rx: 225/135, Rx+: 275/185

DB: MRx: 20/15, Rx: 35/25, Rx+: 50/35
Moderately heavy barbell today. Weight we could cycle for 9+ reps unbroken.

Moderate dumbells. weights we feel confident holding onto for 12+ reps unbroken.

Recover on the row.

Take a moment before the deads to be sure we are properly braced.

Stay low on the box for the step overs. Burpee with db in hand, no jump, hold db on box step over. Just stay moving.

Row is one rep.

CrossFit Evergreen – CrossFit

“You make a living with what you get. You make a life with what you give.” Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where you showed up for a friend in a time of need. But you didn’t just show up; you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how it made you feel when you saw your impact. Think back to how it felt to know you made a difference It felt really good, didn’t it. Really damn good!

Science has shown us that one of the most powerful emotions we can feel, via seretonin, is erleased in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you asw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that; how did you feel witnessing that? Did it make you feel more generous?

If generosity is contagious, it just needs to be started. let it be us. Be the change we want to see in this world.

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Warm-up

See Coach’s board.

Snatch Technique Complex (3 sets x 5 lifts)

3 sets:

– 1 snatch pull

– 1 power snatch

– 1 OHS

– 1 snatch balance

1 high hang squat snatch

complete entire set unbroken. Rest as needed between sets. 10 minutes to complete.
recommended % betwen 40 – 50 % 1RM snatch

Back Squat (10-8-6-4-2)

– Take about 10 minutes to complete, resting between sets as needed.

– set 1 55-57%

– set 2 65-67%

– set 3 75-77%

– set 4 83-85%

– set 5 90-92%

Tricycle (Time)

– 60/40 cal Echo bike buy-in

directly into:

30-24-18-12 of:

– alternating db power snatches

– chest 2 bar pull-ups

– thrusters

dumbbell:

MRx: 35/20, Rx: 50/35, Rx+: 70/50

Thruster:

MRx: 45/35, Rx: 65/45, Rx+: 95/55
– Light and fast is the aim today.

– weights that allow you to do 30+ unbroken reps when fresh.

– make the main focus the 30-24-18-12. A too fast pace on the bike could potentially slow you down in the back end of the workout.

– find a smooth pace on the snatches that allows for unbroken sets.

– may need to break up the pull-ups quite a bit.

– Let’s try to hold onto the barbell for bigger sets today.