CrossFit Evergreen – CrossFit

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as a means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

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Metcon

Shoot Your Shot (AMRAP – Rounds and Reps)

AMRAP 18:

45 Wallballs (20/14)

30/24 Calorie Row

15 Deadlifts (275/185)

SUBS

ROW

20/14 Calorie Assault or Echo Bike

20/14 Calorie Ski Erg

400 Meter Run

30 Shuttle Runs [10 Meters]
DESCRIPTION

This triplet workout combines lighter weightlifting and heavier weightlifting with rowing for an effective combination of strength, stamina, and endurance

Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds

WALLBALLS

Use a weight that you are capable of completing 50+ unbroken reps when fresh

Men throw to a 10-foot target

Women throw to a 9-foot target

DEADLIFTS

Looking to move a heavy-ish weight to finish out each round

This should be a load that you could cycle for 12+ reps unbroken when fresh

Within the workout, you should be able to move the barbell for sets of 3 at minimum “

Strategy

GENERAL

The priority of today’s workout will be finding a sustainable break-up plan for the weighted movements while “recovering” on the rower

The heavy weight of the deadlifts into the higher rep wallballs will be a challenging transition

Having an idea of how you’re going to best chip away at these two movements over the 18 minutes will allow for more consistent motion

Thinking smaller chunks also makes these stations more mentally manageable to start

Complete each movement as if you had to break-up them up the exact same way for 3 rounds in a row

Consider the options listed below for the wallballs and deadlifts

WALLBALLS

1 Set: 45

2 Sets: 25-20

3 Sets: 15-15-15 or 20-15-10

4 Sets: 15-10-10-10

5 Sets: 9-9-9-9-9

6 Sets: 8-8-8-7-7-7

DEADLIFTS

1 Set: 15

2 Sets: 10-5 or 8-7

3 Sets: 5-5-5 or 6-5-4

4 Sets: 4-4-4-3

5 Sets: 3’s or 5-4-3-2-1

Capacity Builder

Metcon (No Measure)

5 Rounds of AMRAP 1:00:

10 Medball Squat Cleans (30/20)

Max Wallballs (30/20)

Rest :30s between rounds.
DESCRIPTION

We finish our day with an opportunity to build capacity in our below parallel hip hinging.

For each 1 Minute section, we want to try and perform these reps unbroken for as long as we can.

Go directly from the medball squat cleans into the wallballs.

The medball squat cleans should take us about 20-25 seconds, leaving us with about 30 seconds for the wallballs.

STRATEGY

GENERAL

If we have about 30 seconds for wallballs, we can realistically complete about 15.

So as soon as we complete the medball squat cleans, if we think of it as only 15 wallballs, we should be able to hold on for the entire minute of work.”

CrossFit Evergreen – CrossFit

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely drawback to a core staple of set daily habits.

Write a shortlist of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

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Metcon

Four Eyes (6 Rounds for time)

On the 4:00 x 6 Rounds:

200 Meter Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans

SUBS

200 METER RUN:

250 Meter Row

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

15 Shuttle Runs [10 Meters]

TOES TO BAR:

Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises
DESCRIPTION

This interval conditioning piece will work cardio, gymnastics, and weightlifting movements

After completing the 3 listed movements, you’ll rest until the next round begins

Rounds begin every 4 minutes [0-4-8-12-16-20]

With each round, we’ll build in weight on the hang power clean

Rounds 1-2: 5 Hang Power Cleans

Rounds 3-4: 4 Hang Power Cleans

Rounds 5-6: 3 Hang Power Cleans

These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights

TOES TO BAR

Choose a rep number or variation that you can complete unbroken each round

See further down the page for “subs”

HANG POWER CLEANS

A good place to start for your first round will likely be around 70-75% of your 1RM power clean

We’ll test out this estimated opening round weight in our second practice round of the day

All weights should be on the moderately heavy to heavy side

Each set is designed to be completed unbroken

STRATEGY

GENERAL

There is no time score today, but we’re looking for a fast pace on each round

Let’s train quick transitions and unbroken sets under fatigue

Look to get your hands on the pull-up bar and barbell earlier than you want to

It can be helpful to chalk up during your rest to avoid extra breaks during your work time

As the weight gets heavier, adjust your transition speed from the toes to bar to the hang power cleans to still allow for unbroken sets

Body Armor

If time allows

Metcon (No Measure)

5 Giant Sets:

21/15 Calorie Erg Bike

15 GHD Sit-Ups

9 Barbell Bench Press (175/105)

Rest 1:00 between sets.
DESCRIPTION

The day finishes with a body armor piece done for quality.

Our focus should be on movement quality and breathing through each rep.

With this piece not being scored, we can try and find a rhythm and try to match your breathing to each movement.

CrossFit Evergreen – CrossFit

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds than it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rosebuds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

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Strength Test

Front Squat

Front Squat

10RM

STIMULUS

DESCRIPTION

We will be going for a new 10 rep max front squat.

We’ve built squat stamina during Grindstone and will put it to the test today.

The weight should feel good for the first 5 reps, then start to get heavy during reps 6 and 7. The final 3 reps will require some fortitude to finish off.”

STRATEGY

FRONT SQUAT

Focus on speed out of the bottom of the rep.

Take a moment when we need it at the top of the rep, but not too long to wear us down.

Keep our eyes slightly above the horizon to keep a mature squat position.

Metcon

Over and Out (Time)

For Time: (10 Min Cap)

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)
DESCRIPTION

This sprint style chipper workout combines three light barbell movements with a simple bodyweight movement

The intended time range for this workout is between 5-10 minutes

Cap this piece at 10 minutes (~2 minutes per station) to preserve the desired stimulus

BARBELL MOVEMENTS

As we get further along in the workout, the difficulty of the barbell movement will increase

For this reason, we’re likely choosing our barbell weight off the squat snatch

This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh

All weights are intended to be on the lighter side today

LATERAL BARBELL BURPEES

You can jump-up or step-up off the floor

Jump over the bar with two feet for “RX”

There is no need to stand to full extension on the jump over “

Strategy

POWER SNATCHES

The power snatch will be the easiest of the three barbell movements, but probably the least important

We’re starting the workout fresh on this station, so you could go with larger sets

Let’s balance out could vs. should here

Make sure your approach sets you up to thrive through the two more difficult barbell movements later on

Consider the following break-up options for quick sets:

1 Set: 20

2 Sets: 10-10

3 Sets: 8-7-5 or 10-5-5

4 Sets: 5-5-5-5

5 Sets: 4-4-4-4

OVERHEAD SQUATS

Since the barbell doesn’t come back to the ground like the snatches, look to hold on for bigger sets

Ideally, this station is completed in 1-2 sets (20 or 10-10)

This is the slowest of all the barbell movements, so make sure to breathe through the full range of motion

SQUAT SNATCHES

With the squat snatch being such a large range of motion, it may be best to cycle smaller sets than the power snatches

Since this is the last station, make it your goal to rest as little as possible

Smaller sets, very fast singles, or a combination of the two may be preferable to big sets with big breaks between

Consider the following options:

1 Set: 20

2 Sets: 10-10

3 Sets: 8-7-5 or 10-5-5

4 Sets: 5-5-5-5

5 Sets: 4-4-4-4

6 Sets: 5-5-4-3-2-1

20 Sets: Singles

Combo Approach: Max Unbroken Set + Fast Singles to the Finish

LATERAL BARBELL BURPEES

We’ll always be moving on the lateral barbell burpees, but that’s not the case for the barbell movements

The important thing here is to find a speed that supports your barbell plans

Move at a pace that allows you to pick up the bar within 5 seconds of finishing your final burpee

If you’re very confident cycling this weight on the barbell under fatigue, look to speed up your burpees

If you know the barbell will be challenging under heavy breathing, slow down and breathe through your burpees

CrossFit Evergreen – CrossFit

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“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+

CrossFit Evergreen – CrossFit

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

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Metcon

Buy,Buy,Buy (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Into Max Rounds:

30 Double Unders

15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 40/30 Calorie Row

Into Max Rounds:

30 Double Unders

10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/25 Calorie Row

Into Max Rounds:

30 Double Unders

5 Front Squats (165/115)

SUBS

50/35 CALORIE ROW

40/30 Calorie Assault Bike, Echo Bike, or Bike Erg

40/30 Calorie Ski Erg

800 Meter Run

40/30 CALORIE ROW:

35/25 Calorie Assault Bike, Echo Bike, or Bike Erg

35/25 Calorie Ski Erg

600 Meter Run

30/25 CALORIE ROW:

25/18 Calorie Assault Bike, Echo Bike, or Bike Erg

25/18 Calorie Ski Erg

400 Meter Run

DOUBLE UNDERS

Reduce Reps

60 Single Unders

30 Seconds of Practice

30 Double Taps

30 Line Hops

15 Over-and-Back Dumbbell Hops
DESCRIPTION

We’ll work for 5 minutes and then rest for 5 minutes in these 3 faster paced intervals

Each AMRAP begins with buy-In calories on the rower

After finishing the calories, you won’t return to the machine

Instead, you’ll complete max rounds and reps of double unders and front squats

Your score for each AMRAP will be total reps of double unders and front squats

Your final score will be the sum total of these 3 scores

ROW

To make sure you have enough time for the scored portion of each AMRAP, the rows should take no longer than:

1st AMRAP: 3:00

2nd AMRAP: 2:30

3rd AMRAP: 2:00

DOUBLE UNDERS

The double under number is designed to be incredibly small

Once on the rope, this should be a number that you can complete in 30 seconds or less

Adjust the number or variation as needed

FRONT SQUATS

The front squat comes from the floor in this workout

You are allowed to squat clean the first rep of each set if you’d like

As the weight increases, the reps will decrease

For all rounds, choose a weight you can complete in 1-2 sets

Strategy

ROW

The rows to start each round are should be strong, but controlled

With 5 total minutes of work each AMRAP, these are not all out sprints

The goal here is to get off the rower feeling ready to attack the scored portion of the workout

Slowing down your recovery and getting a big, strong drive on each stroke can allow for a higher power output with controlled breathing

DOUBLE UNDERS

With such a small number of reps, aim to complete this station ideally unbroken

Rather than breaking it up on purpose, take a little bit longer to start the set if needed

With a short time window to operate within, make sure you neatly place your rope on the floor after each set

This allows for easier transitions and more time spent moving than untangling the rope

FRONT SQUATS

Pick up the bar thinking that you’re going to get to the halfway point of each set

This is a huge mental help, as it allows you to pick up the bar faster

Once you reach that point, make the call whether to hold on or not

If you’re feeling good, finish out the set

If you need a quick break, you’re already half way done

Taking a short pause at the top of each rep and being aware of your breathing will make this station easier to navigate

Strength

If time allows

Back Squat

12 Reps @ 94% of 10RM Back Squat

6 Reps @ 102% of 10RM Back Squat

3 Reps @ 109% of 10RM Back Squat

STIMULUS

DESCRIPTION

Working heavier percentages of your 10RM Back Squat in this piece

We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets

We last completed a 10RM Back Squat test on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets

CrossFit Evergreen – CrossFit

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack *crystal clear specificity*. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we havn’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

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Metcon

Metcon (Time)

5 Rounds for Quality

400m run

30 Abmat Sit-ups

20 Burpees

Midline

If time permits

Metcon (No Measure)

3 Rounds Not For Time:

1,000 Meter Ski Erg

25 Weighted AbMat Sit-ups