CrossFit Evergreen – CrossFit
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
No Touch Deadlift (5 Rounds for weight)
No Touch Deadlift
For Total Load:
5 Sets of 4
– Once the bar is lifted to the hips, the first rep begins. Lower the bar to 1 inch off the ground, then immediately come back up to a full stand. Repeat this for 5 reps total. The set is complete when you are back at the top after the 5th rep.
– These are NOT RDL’s. The hips should still sink after the bar passes the knees.
– Athletes should aim to lift heavy weights across the 5 sets to maximize their scores.
– Score: Enter weights used for each set.
Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4
With An Empty Barbell:
10 No Touch Deadlifts
Loading Up:
– Aim to load up to somewhere between 65-85% of your 1RM deadlift before you begin your first working set.
Dead & Gone (Time)
“Dead & Gone”
For Time:
21-15-9:
Deadlifts
200 Meter Run
Dumbbell Push Jerks
200 Meter Run
BB-MRx: 165/95, Rx: 195/125, Rx+: 225/155
DB-MRx: 30/15, 40/25, Rx+: 50/35
– Conditioning Category: Grindy Threshold
– Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Athletes should be able to complete these reps in no more than 3 sets each round.
– Run: 200m completed in less than 1:15 each round.
– Dumbbell Push Jerks: Athletes should be able to complete these reps in no more than 4 sets on the 21’s, 3 sets on the 15’s, and 2-3 sets on the 9’s. Push pressing the dumbbells is not an option here.
– Flow: 21 deads, 200m run, 21 push jerks, 200m run, 15 deads, 200m run, 15 push jerks, 200m run, 9 deads, 200m run, 9 push jerks, 200m run.
– Score: Total time
– Use the runs to recover from the weightlifting movements. Only run as fast as what will allow you to push for bigger sets on the bar/dumbbells.
– Aim for quicker, smaller sets on the deadlifts.
– The dumbbell push jerks are likely where most athletes will get tripped up. Be smart on the deadlifts so that you can get ahead on the dumbbells with bigger sets.
Prep
8 Deadlifts (Light)
100m Run
8 Dumbbell Push Jerks (Light)
Then…
5 Deadlifts (Workout Weight)
100m Run
5 Dumbbell Push Jerks (Workout Weight)
Modifications
DEADLIFT
– Reduce Loading
– Sub Dumbbells
200 METER RUN
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run
DUMBBELL PUSH JERKS
– Reduce Loading
– Sub Kettlebells
– Burpees