CrossFit Evergreen – CrossFit

Deadlift (Deadlift

Build To Heavy Single
)

– Rest as needed between between weight jumps.

– if you feel your form start to break, stop there. The extra couple pounds will not be worth it if the result is a sore back.

– Score: Heaviest successful lift.

Prep

With An Empty Barbell

10 Deadlifts

Then…

3-5 Deadlift @ 50%

2-3 Deadlifts @ 60%

1-2 Deadlifts @ 70%

1 Deadlift @ 80%

1 Deadlift @ 85%

…Keep building with small jumps until you reach your heavy single for the day.

Hidden Valley (Time)

“Hidden Valley”

3 Rounds For Time:
50 Wallballs
20 Toes to Bar
15/12 Cal Bike

Rest 2 Minutes Between Rounds.

MRx: 14/12, Rx: 20/14
– Conditioning Category: High Threshold

– Wallballs: Reps should be completed in less than 4:00 each round.

Р Toes To Bar: Reps should be completed in less than 2:00 each round.

– Score: Total time including rest.

РWith 2 minutes of rest between rounds, we can aim to push ourselves a bit on each of these 3 movements.

– For the wallballs, we could do 30-20, 25-15-10, 15-15-10-10, or quick sets of 10’s. We could also get a big set out of the way, then chip away at some smaller ones after that.

– For the toes to bar, we could do 10-10, 10-5-5, or 8-6-6. Similar to wallballs, we could also get a big set out of the way, then chip away at some smaller ones after that.

– Bike at a harder pace then normal as you will have the rest to recover.

– For both the toes to bar and wallballs, let’s choose a strategy that is a little more of a reach for us than usual.

Prep

Practice Round

7 Wallballs

6 Toes To Bar

3 Cal Bike

modifications

WALLBALLS

– Reduce Reps

– Reduce Loading

– Reduce Target Height

– Single Dumbbell Thrusters

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Medball Sit-Ups

BIKE

– Reduce Calories