CrossFit Evergreen – CrossFit
CFE INSPIRE
There is great change to be experienced once you learn the power of letting go. Stop allowing anyone or anything to control, limit, repress, or discourage you from being your true self! Today is YOURS to shape – own it – break free from people and things that poison or dilute your spirit.
Deadlift (Block Deadlift
Build to Heavy Set of 3
* Rest As Needed
* 2″ Block Raise Off Floor
)
Block Deadlift
Build to Heavy Set of 3
* Rest As Needed
* 2″ Block Raise Off Floor
– Athletes will complete sets of 3 reps building in weight of 2″ block deadlifts.
– Reps should be completed unbroken. Bar may rest at hips but not on the blocks.
– May use blocks, mats or plates to create 2″ raise.
– Score: Enter load used for heaviest set of 3.
WARM UP
With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts
5 Block Deadlifts @ A Light Weight
3 Block Deadlifts @ A Moderate Weight
Build To Heavy Set of 3.
MODIFICATIONS
– Sub Dumbbells/Kettlebells
– Barbell Good Mornings
“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.
– Overview: Today’s Hero workout is Donny, and at first glance looks pretty straightforward and simple. But this workout is physically and mentally spicy, combining to hinging movements that tax the posterior chain and spike the heart rate quickly. With a descending and ascending rep pattern that adds a mental aspect to the mix.
– Deadlifts: 1-3 sets with very short rest between if breaking.
– Burpees: 1:30, 1:00, :30 of work respectively.
– Score: Time to complete work. Add 1 second per rep to your score if time capped.
– Athletes that are more confident in their ability to move the barbell may choose to go unbroken and then choose a slower pace on their sets of burpees to recover before getting back to their bar.
– If we are super confident in our burpees and less confident in our deadlift, choosing to break these from the start to keep their breathing and heart rate lower so they can push on their burpee reps.
– Try to come out with a more conservative pace than you think, the workout really begins in the second half when the reps begin to climb again and will test your ability to hold a hard effort all the way through.
MODIFICATIONS
DEADLIFT
– Reduce Loading
– Reduce Reps
– Sub Dumbbells or Kettlebells
– Good Mornings
– Kettlebell Sumo Deadlift
BURPEES
– Reduce Reps
– 1:30, 1:00, :30 Time Caps
– 21/15/9 Cals On Any Machine
– Push-Ups