CrossFit Evergreen – CrossFit
“It’s not that I’m so smart, it’s that I stay with problems longer.” – Albert Einstein
Adaptation is our most powerful weapon.
And it’s not limited to what we do inside the gym.
When we think back to a workout, where we spur adaptation, we can all agree that it’s quite the experience. And it’s freaking hard (which is why we love it). When we are working through something on the cerebral level, shouldn’t we expect a similar struggle?
Both for mind and body… this is where the magic happens.
Inside the gym and out, embrace challenges one and the same.
A chance to learn, grow, and come back even stronger than before.
Deadlift
Deadlift
Build to Heavy Set of 3
Then…
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
– On 3.21.22 we built to a heavy set of 5. Click on the clock icon linked to the score bar to view your history.
– We can use our heavy 5 as a reference point for our heavy 3.
– Athletes must hold onto the bar for all 3 reps.
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 3 and drop set weights.
Prep
– Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.
Modifications
– Sub Dumbbells
“Donny” (Time)
“Donny”
21-15-9-9-15-21:
Deadlifts 225 / 155 lb
Burpees
*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
*This is a hero wod. No MRX option today… modify to a smart weight for your skill level %70 of 1RM or less. Wod is designed for 12-20 minutes.
– Conditioning Category: Threshold
– Deadlifts: Completed in no more than 3 sets each round. Loading should not exceed 70% of your 1RM deadlift.
– Burpees: Standard burpees.
– Score: Total time.
– Aim for big sets and quick breaks on the deadlifts.
– Pace the burpees in a way that will allow you to hold on for big deadlift sets.
– Focus on quick transitions.
Prep
3-2-1
Deadlifts
Burpees
Modifications
DEADLIFTS
– Reduce Reps/Loading
– Sub Dumbbells