CrossFit Evergreen – CrossFit
Deadlift
Deadlift
https://ctstorageprod.blob.core.windows.net/videos-movements/deadlift-isometric.mp4
4 Sets:
4 Reps @ 75-80%
*3-5 Second Isometric
*Rest As Needed Between Sets
– For EACH deadlift, hold for 3-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Watch a clock or have someone count out loud for you as we want to complete the full 3-5 seconds to get the most out of these reps.
– Score: Enter heaviest set.
prep
10 Empty Barbell Deadlifts
2-3 Light Reps (No Isometric Hold)
2-3 Moderate Reps (With Isometric Hold)
U-Turn (Time)
“U-Turn”
https://ctstorageprod.blob.core.windows.net/videos-coaching/deadlift-chest.mp4
15-12-9-6:
-Deadlifts
(MRx:205/135, Rx:225/155, Rx+:245/175)
-Calorie Bike Erg
Directly Into…
6-9-12-15:
Toes to Bar
Calorie Bike Erg
– Conditioning Category: Threshold
– Deadlifts: Loading should not exceed 75% of your 1RM deadlift. Reps should ideally be completed unbroken but 1 break is okay if needed.
– The bike should not take longer than 2:00 on any round.
– Toes To Bar: Reps should be completed in no more than 2 sets on any round.
– Score: Total time
– In the first part of this workout let’s bike at a pace that will allow for unbroken sets of deadlifts.
– In the second part of the workout, let’s bike at a pace that will allow for as little breaks as possible on the toes to bar.
– This workout is all about continuing to make forward progress. Let’s see if we can keep moving and spend as little time resting as possible.
Modifications
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
BIKE ERG
– 30-24-18-12 Cal Row
– 24-18-12-9 Cal Assault or Echo Bike
– 24-18-12-9 Cal Ski or Air Run
– 30-24-18-12 Shuttle Runs (10m)
TOES TO BAR
– Reduce Reps
– Toes To Space
– Knees To Chest
– Sit-Ups