CrossFit Evergreen – CrossFit


Deficit Deadlift (Weight)

Deficit Deadlift

Set 1: 5 Deficit Deadlifts at 70%

Set 2: 4 Deficit Deadlifts at 73%

Set 3: 3 Deficit Deadlifts at 75%

Set 4: 2 Deficit Deadlifts at 77%

• Rest 2-3 Minutes Between Sets

– Athletes will complete 4 sets building in percentages of 2″ deficit deadlifts.

– Reps should be completed unbroken. Bar may rest at hips but not on the floor.

– May use mats or plates to create 2″ deficit.

– Score: Enter load used for set of 2 @77%.
WARM UP

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Deadlifts

5 Deficit Deadlifts @ A Light Weight

5 Deficit Deadlifts @ A Moderate Weight

Build To 70% in Sets of 2-3 Reps As Needed.

MODIFICATIONS

– Reduce/Remove Deficit

– Sub Dumbbells/Kettlebells

– Barbell Good Mornings

Pick Me Up (Time)

“Pick Me Up”

For Time [15 Minute Cap]:

Buy-In: 1,500/1350 Meter Row

60 Box Jumps (24″/20″)

30 Deadlifts MRx: 135/75, Rx: 155/105, Rx+: 205/145

* Partition Box & Deadlift However You’d Like

– Overview: When seeing you can break up the bar and box however you want, it may look a little less intense, but there’s a lot of movement pattern volume coming our way. Starting out with a longer row buy in before moving into two more hip opening movements. Be ready for the burn out if you come out on the row at a hard pace and leave no gas in the tank to move consistently through the box and barbell.

– Row: 7:00 or less.

– Box Jumps: 5:00 total work.

– Deadlifts: 3:00 or less total work.

– Score: Time to complete work.
– Athletes should find a pace on the row that allows them to keep their breathing pretty under control. This workout is not won on the rower today.

– When choosing how to break this up, keep in mind that small volume rounds may seem like the way to go, but if you cannot maintain intensity through them, bigger, well paced rounds may be the better way to go.

– Breaking Ideas/Examples:

10 Rounds: 6 Box Jumps / 3 Deadlifts

5 Rounds: 12 Box Jumps / 6 Deadlifts

15 Rounds: 4 Box Jumps / 2 Deadlifts

6 Rounds: 10 Box Jumps / 5 Deadlifts

MODIFICATIONS

1500/1350M ROW

– Reduce Distance

– Time Cap

– 1200/1100m Ski

– 3000/2700m Bike

– 1200/1100m Run

– 900/800m Air Run

BOX JUMPS

– Reduce Reps

– Reduce Box Height

– Box Step-Ups

– 90 Squat Jumps

– Reverse Lunges

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift