CrossFit Evergreen – CrossFit


Deadlift (Deadlift

Max Repetitions of Deadlifts @ 90%

*To Technical Failure
)

– Athletes should complete 1 set of max deadlifts to technical failure.

– “To Technical Failure” means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we’ll end there.

– Athletes should aim to complete 2-4 reps at 90%.

– Score: Loading and reps

WARM UP

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Deadlifts

*Build to 90% in sets of 1-2 reps at a time.

*Rest at least 2 minutes after final warm-up set before attempting your max set.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Barbell Good Mornings

Power Up (Time)

“Power Up”

10 Rounds For Time:

200 Meter Run

10-1 Power Cleans MRx: 95/55, Rx: 115/75, Rx+: 135/95

Time Cap: 18 Minutes

– Overview: As the power cleans decrease in this piece, the run distance stays the same. Can you find a smooth enough pace on the big sets of cleans that allows you to hold a tough but consistent pace on the runs to start each round? The end turns into a lung burner with much more running than time at the barbell, don’t get pulled out early in this one!

– Run: About 1:00 of work each round.

– Power Cleans: About 1:00 or less in the first round and decreasing from there.

– Score: Time to complete work. Add 1s per rep not completed if time capped.

MODIFICATIONS

200M RUN

– Reduce Distance

– 1:00 Time Cap

– 250m Row

– 160m Ski

– 400m Bike

– 150m Air Run

POWER CLEANS

– Reduce Loading/Reps

– Hang Power Cleans

– Sub Dumbbells
– Athletes should come out the gate here with a pace in mind for the run that will let them try to hold the same time for all of their rounds. In the beginning when the power cleans create space between the runs this will be easier, but as those sets get smaller, the runs will be almost back to back.

– Try to keep looser arms on the runs to let you immediately begin work on the barbell when you get back inside.

– Athletes that are stronger on the barbell may choose to cycle sets or do fast singles and pace the run.

– Those stronger on the run may choose to push their pace there and do steady singles on the barbell.

Accessory Grind (No Measure)

Accessory

18-15-12-9-6 :

Dumbbell Romanian Deadlifts

Weighted Ab-Mat Sit-ups

Directly Into…

5-4-3-2-1:

Single Leg Box Squats [Each Side] (pistols to box)

Dragon Flags

– Athletes should aim to do all movements as written or choose difficult variations/progressions to substitute.

– Score: Work completed. Add any other notes to your workout notes section.

MODS

– Sub Kettlebells/Barbell

– Single Leg Squat to Box/Target

– 10-8-6-4-2 Hollow Rocks + :10 Hollow Hold