CrossFit Evergreen – CrossFit

“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire

Wishbone – The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?

Backbone – The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.

Funnybone – The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.

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Metcon

Gym WOD & Home WOD

Pay Dirt (Time)

10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees (50’s/35’s)

MOVEMENT VIDEOS

Double Dumbbell Burpees: https://www.youtube.com/watch?v=KJMK0N9tax8&feature=youtu.be

SUBS

RUN

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/15 Calorie Schwinn Bike
DESCRIPTION

We’ll grind through an unfamiliar movement in today’s 10-round couplet

The double dumbbell burpee will add some difficulty to a simple bodyweight movement

The intended time range for this workout is between 16-22 minutes

DOUBLE DUMBBELL BURPEE

The double dumbbell burpee flows like this:

Hit your chest to the ground between the dumbbells

Jump or step your feet to inside of the dumbbells

Deadlift the weight to full extension

Repeat for 9 total reps each round

Let’s choose weights that allow you to clear this station in right around 1 minute

It can be helpful to tape or chalk a box where you want your dumbbells to live in the burpee

This makes it easier to return them to the correct spot when transitioning to the next rep

See below for a demo video of this movement

STRATEGY

GENERAL

If we had to choose one goal for today’s workout, it would be to stay moving at a strong pace on the dumbbell burpees

This station will likely make the biggest difference of the two in the grand scheme of the workout

The weighted burpees are all about rhythm

If you’re able to keep a rhythm and put a good effort into each rep, it’s easier to stay moving

The harder you work, the better this movement will feel

Once you lose your rhythm, the movement becomes “choppy” and more difficult to complete

Adjust your pace on the 200 meter runs to allow you to thrive through the 9 reps per round

Body Armor

Gym

Metcon (No Measure)

15 Minute Recovery Bike

On the 0-5-10-15 (4 Sets):

5 Strict Toes to Bar

15 GHD Sit-ups

25 Banded Good Mornings

STIMULUS

DESCRIPTION

Building in some midline work to our recovery bike session

Every 5 minutes, you’ll complete 3 movements before getting on the bike for an easy ride

The strict toes to bar, GHD sit-ups, and banded good mornings should be completed for quality over speed

Do this Body Armor on a running clock, not on the bike’s clock

The midline movements will take place at the (0:00-5:00-10:00-15:00) on the running clock

There is no score for this piece

Body Armor

Home

Metcon (No Measure)

1 Round, Not for Time:

50 V-Ups

1:30 Hollow Hold

50 V-Ups

STIMULUS

DESCRIPTION

Todays Body Armor will target the midline

A “chipper”, one time through, of all mid-line dominant movements

We transitions from a “flexion” midline movement to “static”, and back to “flexion”

Not for time, but let’s move with a purpose and challenge ourselves with short breaks

CrossFit Evergreen – CrossFit

“When you have to make a choice and you don’t make it, that itself is a choice.” – William James

Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.

In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.

Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?

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Home WOD

Metcon (Time)

5 Rounds:

30 Double-Unders

15 Single Arm Thrusters (50/35)

Into…

5 Rounds:

30 Double-Unders

15 Single Arm Dumbbell OHS (50/35)

Athletes change arms as seen fit

MODIFICATIONS

SINGLE ARM DUMBBELL THRUSTERS

Single Dumbbell Goblet Thrusters

Jumping Squats (2x Reps)

Odd Object Thrusters

SINGLE ARM DUMBBELL OVERHEAD SQUATS

Single Dumbbell Front Squats

Single Dumbbell Goblet Squats

Jumping Squats (2x Reps)

Odd Object Overhead Squats

DOUBLE UNDERS

Practice Time Caps

Double Taps [Equal Reps]

Line Hops [Equal Reps]

Over-and-Back Dumbbell Hops [1/2 Reps]
DESCRIPTION

This two part workout features double unders and weightlifting in each

You’ll complete all 5 rounds of part 1 before moving on to the next

There is no rest between the two parts

Your score is the total time it takes to complete the 10 rounds of work

We expect time ranges for this piece to range from 12-20 minutes

DUMBBELL MOVEMENTS

You can switch arms however you see fit on these single dumbbell movements

Choose a moderate weight that allows you to clear the 15 reps with 1-2 quick breaks per round

You can use different dumbbell weights for the thrusters and overhead squats if needed

Overhead squats with a single arm can be a very challenging movement

If you struggle to maintain good positioning, consider reducing the weight or completing a single arm dumbbell front squat instead

DOUBLE UNDERS

Choose a rep number or variation that allows you to clear this station in less than 45 seconds per round

Take the total number of reps over the 10 rounds (300) into account when choosing how you’ll complete this station

Body Armor

3 Giant Sets:

12 Weighted Cossack Squats (single dumbbell held goblet)

24 Jumping Lunges

12 Cossack Squats (unweighted)

Rest 2:00 between rounds.

STIMULUS

DESCRIPTION

Todays Body Armor will target the lower body through three squat “stations”

Station 1 – Weighted Cossack… choose a light dumbbell, held in front of you (goblet)

Station 2 – Alternating Jumping Lunges, 24 total or 12 each side

Station 3 – Back to our Cossack squats, but unweighted this time

Strength

If you have the equipment

Back Squat

Pausing Back Squat

On the Minute x 10:

1 Pausing Back Squat*

One Second Pause at:

Going Down at Parallel

Absolute Bottom of Squat

Going Up at Parallel

STIMULUS

DESCRIPTION

Working a Pausing Back Squat today with 3 separate pauses

These are pauses built in at 3 locations:

Pause for 1 second at parallel on the way down

Pause for 1 second at full depth

Pause for 1 second at parallel on the way up

Stay active in these pauses, as they are designed to work your positioning and help train you to recruit more muscle by squeezing the whole body hard

Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat

These 10 reps are on the clock, starting at the top of each minute

MOVEMENT VIDEO

PAUSING BACK SQUAT

https://www.youtube.com/watch?v=M9j-bjooDHQ&feature=youtu.be

Metcon

thank u, next (Time)

5 Rounds:

30 Double Unders

15 Thrusters (75/55)

Directly Into…

5 Rounds:

30 Double Unders

15 Overhead Squats (75/55)

SUBS

DOUBLE UNDERS

Reduce Reps

30 Seconds of Practice

60 Single Unders

30 Double Taps
DESCRIPTION

This two part workout features double unders and weightlifting in each

You’ll complete all 5 rounds of part 1 before moving on to the next

There is no rest between the two parts

Your score is the total time it takes to complete the 10 rounds of work

We expect time ranges for this piece to range from 12-20 minutes

BARBELL MOVEMENTS

The squatting volume is high, but the weight is designed to be relatively light

Choose a weight that allows you to clear the 15 reps with 1 break each round

We’re ideally using one barbell weight for both movements

The barbell will be taken from the floor in this workout

DOUBLE UNDERS

Choose a rep number or variation that allows you to clear this station in less than 45 seconds

Take the large total number of reps (300) into account when choosing how you’ll perform this station

Strategy

GENERAL

Working through two parts with no rest between, let’s think about this piece as 10 rounds for time, not two 5 round workouts

Taking 1-2 calculated breaks during each round can be helpful in staying consistent

If you are strong with double unders, you may opt to only break on the barbell

If this high rep workout will be a challenge, one break on each movement might be better

On thing that can be beneficial in high round workouts like this is quickly starting the next movement

Transitioning right from one movement to the next before you want to helps you stay in control and feel like you’re making significant progress towards the end goal

Waiting around for the “right time” to pick up the bar or the rope may never come

Pick up the object you’re about to use and just get to the halfway point

Before you know it, the set and workout is almost over with this strategy

“Just start” and get one set out of the way on each movement

BARBELL MOVEMENTS

Here are some options on how to break up the barbell movements into 2 sets:

10-5

9-6

8-7

DOUBLE UNDERS

Here are some options on how to break up the double unders into 2 sets:

20-10

15-15

CrossFit Evergreen – CrossFit

“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth” – Marcus Aurelius

We’ve all had those moments where we “hear what we want to hear”. It brings light to how powerful our perceptions can be. And a humble reminder that it’s not so easy to truly be open-minded. We will have opinions and biases, as human beings. But the only time these opinions and biases do us wrong, is when we believe they are facts.

Are there things we do throughout our day, just because we have in the past?
Or because someone else has shown/told us to do so?
If we “accept” for example our habits, we become blind to potential improvements.

Is there something we can change for the better in our lives? If there is no right or wrong, and everything is opinion and perspective, where can we put some more thought, potentially leading to a better way?

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Body Armor and more (Time)

In teams of 2-3 (working in SD spacing)

10 rds for time:

– 10 db plank rows (5 each arm) 45/25

– 20 heavy jump ropes (you must use all 3 sizes at least twice)

– 30 cal Echo bike

Home WOD

Metcon (Time)

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches (50’s/35’s)

1 Mile Run

100 Meter Walking Lunge

MODIFICATIONS

ALTERNATING DUMBBELL POWER SNATCHES

Odd Object Ground to Overhead

WALKING LUNGE

100 Alternating Reverse Lunges (50 Each Side)

100 Alternating Box Step-ups (50 Each Side)
DESCRIPTION

Working through a long chipper workout to start off the weekend

In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of dumbbell power snatches

We expect this piece to take around 25-35 minutes to complete

BURPEES

The burpees in today’s workout are regular burpees

The chest and thighs touch the floor in the bottom of each rep

The body reaches full extension with a small clap overhead and some air under the feet at the top of each rep

ALTERNATING DUMBBELL POWER SNATCHES

You’ll alternate hands every rep on this movement

Both heads of the bell should touch the floor in the bottom

Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes

Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy

You can adjust the rep scheme accordingly based on weight

Examples:

Increase Reps to 100 if Light Weight

Decrease Reps to 50 if Heavier Weight

WALKING LUNGE

On the lunge, the back knee should touch the ground with each step

After stepping out of the lunge, reach full extension with the body at the top

100 Meters = ~328 Feet

Body Armor

For Time:

100 Plank Rows

Every break, Run 200 meters

STIMULUS

DESCRIPTION

Todays Body Armor will target pulling and midline

The task is 100 plank rows for time

Completed from a pushup position with hands on the dumbbells, we alternate rowing a bell to chest contact

Each row to the chest counts as one rep

Every break we take however, a “penalty” 200m run

Metcon

If you have the equipment

Wedding March (Time)

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge

MODIFICATIONS

RUN

2,000 Meter Row or Ski Erg

4,000 Meter Bike Erg

100/75 Calorie Assault or Echo Bike

150/120 Calorie Schwinn Bike

WALKING LUNGE

100 Alternating Reverse Lunges (50 Each Side)

100 Alternating Box Step-ups (50 Each Side)
DESCRIPTION

Working through a long chipper workout to start off the weekend

In this steady grind of a workout, the goal is to keep moving forward as much as possible by finding a solid break-up strategy on the high rep power snatches in the middle

We expect this piece to take around 22-32 minutes to complete

This workout is similar to the “Home Gym” workout completed on 4/25/20

BURPEE BOX JUMP OVERS

Face the box when completing your burpee

The chest and thighs touch the floor in the bottom of each rep

You can jump up or step up out of the burpee

Jump and land on the box with two feet

You do not have to stand to full extension on top of the box

BARBELL POWER SNATCHES

The weight on the barbell is designed to be very light

This should be a load that you can cycle for 30+ reps unbroken when fresh

WALKING LUNGE

This lunge is completed with no weight at all

The back knee should touch the ground with each step

After stepping out of the lunge, reach full extension with the body at the top

100 Meters = ~328 Feet

Strategy

GENERAL

Nearly every movement in the workout today involves finding a steady pace to move forward at

The power snatch is the only station we would stop moving on today – so let’s focus on dialing in this station

Although the weight is very light, the reps are high, so we’re likely still going to break these up quite a bit

That being said, let’s try to keep your rest between these sets to less than 10 seconds or to 3 big breaths

Choose the option below that best allows you to do that:

3 Sets: 25-25-25 or 30-25-20

4 Sets: 25-20-15-15

5 Sets: 15-15-15-15-15 -or- 25-20-15-10-5 -or- 21-18-15-12-9

6 Sets: 15-15-15-10-10-10

7 Sets: 15-10-10-10-10-10-10

8 Sets: 10-10-10-9-9-9-9-9

10 Sets: 8-8-8-8-8-7-7-7-7-7

CrossFit Evergreen – CrossFit

“Everyone makes mistakes. Not everyone owns them.”

Learning starts with ownership.

No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and moving parts. But even there, even when it’s easy to blame the situation or another… let’s look inward.

To ask ourselves the simple question – “What could I have done better?” The pitfall is to think of what *others* could do, but that’s the immediate back door out of improvement. Everything starts with taking responsibility.

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Home WOD

Metcon (Time)

For Time:

100 Double Unders

21 Strict Pull-ups

21 Double Dumbbell Squat Cleans (50’s/35’s)

75 Double Unders

15 Strict Pull-ups

15 Double Dumbbell Squat Cleans (50’s/35’s)

50 Double Unders

9 Strict Pull-ups

9 Double Dumbbell Squat Cleans (50’s/35’s)
DESCRIPTION

Today’s descending rep scheme workout balances out two gymnastics movements with moderate weight dummbbell squats cleans

The intended time range for this workout is between 12-20 minutes

DOUBLE UNDERS

If you have 75+ double unders unbroken when fresh, look to complete this piece unbroken

If you’re not there yet, consider reducing the reps or choosing a modification from further down the page

Some common rep scheme mods are:

75-50-25

50-35-20

STRICT PULL-UPS

If you have 15+ strict pull-ups unbroken when fresh, we recommend completing this workout as written

If you’re not quite there, consider reducing the rep number or choosing a modification from further down the page

Some common rep scheme mods are:

15-12-9

12-9-6

9-6-3

DOUBLE DUMBBELLL SQUAT CLEANS

Choose a moderate pair of dummbells that you could cycle for 12+ reps unbroken when fresh

Within the workout, we’re looking to chip away at small, manageable sets on this movement

One head of the dumbbell will touch the ground on the outside of the feet at the beginning of each rep

Body Armor

3 Giant Sets:

10 Weighted Bulgarian Split Squats (left)

10 Weighted Bulgarian Spit Squats (right)

10 Air Squat Jumps for Max Height

Rest 1:00 between

STIMULUS

DESCRIPTION

Todays Body Armor will focuses on leg strength and explosiveness

The set starts with 10 weighted split squats on each side

The set finishes with 10 air squat jumps, where we will explosively come out of the squat into a max height jump

MODIFICATIONS

WEIGHTED BULGARIAN SPLIT SQUATS

Unweighted

Step-Back Lunges

Strength

If you have the equipment

Clean and Jerk

On the Minute x 7:

Minute 1: 1 Squat Clean and Jerk @ 72%

Minute 2: 1 Squat Clean and Jerk @ 76%

Minute 3: 1 Squat Clean and Jerk @ 80%

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk @ 76%

Minute 6: 1 Squat Clean and Jerk @ 80%

Minute 7: 1 Squat Clean and Jerk @ 84%

Metcon

Double Knot (Time)

For Time:

100 Double Unders

9 Bar Muscle-ups

21 Squat Cleans (135/95)

100 Double Unders

9 Bar Muscle-ups

15 Squat Cleans (135/95)

100 Double Unders

9 Bar Muscle-ups

9 Squat Cleans (135/95)

SUBS

DOUBLE UNDERS

Reduce Reps

2 Minutes of Practice

150 Single Unders (1.5x)

BAR MUSCLE-UPS

Reduce Reps

Jumping Bar Muscle-ups

Banded Bar Muscle-ups

21-15-9 Chest to Bar Pull-up or Pull-ups
DESCRIPTION

Today’s conditioning piece balances out higher skilled gymnastics movements with a moderate weight barbell

The squat cleans will decrease with each round while the double unders and bar muscle-up reps stay static

The intended time range for this workout is between 10-20 minutes

DOUBLE UNDERS

Choose a rep number or variation that allows you to clear this station in 2 minutes or less

See the “subs” section for more options

BAR MUSCLE-UPS

If you have 9+ bar muscle-ups unbroken, we recommend completing this workout as written

If you’re not quite there, adjust the rep number or choose another variation listed in “subs”

This station is ideally cleared in 90 seconds or less within the workout

SQUAT CLEANS

Choose a moderate weight for these 45 total squat cleans

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

Strategy

DOUBLE UNDERS

Take into account how the double unders will affect the bar muscle-ups that follow

If you know big sets will “gas” you, it’s better to break up your reps on the rope to balance your effort across the two movements

If you’re confident with bar muscle-ups under fatigue, consider working through larger sets of double unders

Think about the following options:

1 Set: 100

2 Sets: 50-50

3 Sets: 40-30-30

4 Sets: 40-30-20-10 or 25’s

5 Sets: 20’s

BAR MUSCLE-UPS

Envision how you would break-up 27 bar muscle-ups for time

Whatever you believe your strategy would be, try to hold that from the beginning

There is no right or wrong – we’re just looking for the strategy that maximizes your ability on this movement

Consider the following sets:

1 Set: 9

2 Sets: 5-4

3 Sets: 3-3-3 or 4-3-2

4 Sets: 3-2-2-2

SQUAT CLEANS

While this is a weight that you could likely cycle for ‘touch and go’ reps, quick singles might be the most consistent option from the beginning

You could also include a mix of ‘touch and go’ and quick singles to get ahead in the set

For Example: You could begin each round with a larger set of ‘touch and go’ reps before immediately transitioning to quick singles to finish out the set

CrossFit Evergreen – CrossFit

“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” – Mohammed Ali

One of the greatest to enter the boxing ring summarizes his legacy in a single sentence.

Who we are today, is a direct reflection of our choices yesterday. And who we will become tomorrow, will be a reflection of the choices we make today. There’s no talent here. No born ability. Only choices.

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Metcon

Metcon (AMRAP – Reps)

Tabata

Box Jumps 24″/20″

L-Sit

Jumping Lunges

Handstand Hold

Single Arm Kettlebell Swings (53/35)

SUBS

L-Sit

Hollow body hold

Plank hold

Handstand Hold

Feet on a box

double dumbbell overhead hold
STIMULUS

-Let’s work to keep a steady heart rate throughout the entire workout

-A tabata is 4 minutes – 20 seconds of work, 10 seconds of rest for a total of 8 working rounds

-You’ll complete all 8 rounds at one movement before moving on to the next

-L-Sit holds can be done on rings or parallette bars

-For the single arm kettlebell swings alternate hands each :20 second work period

-These are Russian style swings coming up to about eye level

Skill

Alternating On the Minute x 10 (5 Rounds):

Even: 50’ Handstand Walk

Odd: 7 Barbell Bench Press

DESCRIPTION

Alternating between strength and skill in this “on the minute” couplet

The bench press will challenge your lockout and upper body stamina in the handstand walk

HANDSTAND WALK

Choose a distance that you can complete in 45 seconds or less

This gives you enough rest and transition time from this movement to the bench

BARBELL BENCH PRESS

The 7 reps here are designed to be completed unbroken each round

There is no prescribed weight for this piece

A good place to start is around 60-70% of your 1RM Bench Press

You have the option to increase weight or stay at the same load across the 5 rounds

Make sure to use a spotter for this piece

If you don’t have a spotter, do not put clips on the bar so you can safely bail if needed

CrossFit Evergreen – CrossFit

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius

When obstacles arise, we often find ourselves at a crossroad. One option is that we can allow the adversity to adjust our goal, moving into a state of compromise. The other option is that we keep the destination… and adjust the sails.

If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to “check the box”. But goals aren’t meant to be checked – they are meant to change us. And anything of that magnitude is going to mother-freaking-hard.

Let’s make it part of our identity – when times get hard, we go harder.

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Strength

If you have the equipment

Deadlift (5-Rep Max)

5-Rep Max

STIMULUS

DESCRIPTION

Kicking off todays training by setting a benchmark for a 5RM Deadlift

Gradually build up in weight to a this heavy set, taking as many attempts as you need to do so

These reps should be completed without any pauses or resetting of the hands on the floor

Metcon

Gym & Home WOD Today

Garage War (3 Rounds for reps)

3 Rounds For Reps:

1 Minute Double Dumbbell Thrusters

1 Minute Double Dumbbell Power Cleans

1 Minute Over-and-Back Dumbbell Hops

1 Minute Double Dumbbell Push Presses

1 Minute Burpees

1 Minute Rest

MOVEMENT VIDEOS

Over and Back Dumbbell Hops: https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.be
DESCRIPTION

-You’ll work for 5 minutes straight before resting for 1 in this “Fight Gone Bad” style workout

-This piece includes 3 moderately loaded weightlifting stations and 2 bodyweight stations

-Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds

-Write down your reps for each round during your 1 minute of rest

DUMBBELL MOVEMENTS

-Use one weight for all 3 dumbbell movements

-Choose this loading based on the most challenging movement for you – likely the thruster

-This should be a weight that allows you to complete 21+ thrusters unbroken when fresh

-Here are some notes on a couple of these movements:

-Power Cleans: Only one head of each dumbbell has to touch the floor in the bottom

-Thrusters & Push Press: There is no re-bend of the knees after driving the dumbbells overhead

OVER AND BACK DUMBBELL HOPS

-Just like the name suggests, you’ll jump over the handle of the dumbbell and back

-Over and back is equal to 1 rep

-If it helps, simply count total jumps and cut the number in half at the end

BURPEES

-These are standard burpees:

-Hit your chest and thighs to the floor

-Jump up or step up out of the bottom

-Reach full extension with a small clap overhead and some air under the feet

Strategy

GENERAL

With a short 1 minute of rest after each round, we won’t be sprinting through these 5 movements

Move with a purpose, but find a speed that allows you to keep rounds within 5-10 reps of each other

There are a couple ways to accomplish this

The first option is to have a rep goal for each round or each movement

For Example: You could try to hold somewhere between 12-20 reps on each movement or 60-100 reps for each round

This gives you a target to aim for every minute or every round

If one movement falls off, you can look to make it up on another

Another option would be to pre-set the time you are working and resting within each minute

For Example: You could go with a tabata style or double tabata interval style on every movement except for the burpees

Double Tabata: 1 Set of :40 Seconds On, :20 Seconds Rest

Tabata: 2 Sets of :20 Seconds On, :10 Seconds Rest

Since each round finishes with burpees, work for the whole minute before resting for a whole minute

Pre-determining the time you’ll work for can help you keep moving forward by building in rest, and can help you maintain similar reps from round to round

Body Armor

For Home WOD

Metcon (No Measure)

Alternating Tabata:

Hollow Rocks

V-Ups

STIMULUS

DESCRIPTION

Workout flows as:

8 Rounds:

:20s Max Hollow Rocks, :10s Rest

:20s V-Ups, :10s Rest