CrossFit Evergreen – CrossFit


Deadlift (Deadlift

Max Repetitions of Deadlifts @ 90%

* To Technical Failure
* Try to Add 10# From Last Attempt

)

– Athletes will complete a max rep set of deadlifts after building in weight to around 90% + 10lbs.

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

– “To technical failure” means we work until the last rep is a little bit of a grind and form begins to break down and finish your set there.

– Score: Load used for max rep set and reps

WARM UP

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Deadlifts

8 Deadlifts @ A Light Weight

5 Deadlifts @ A Moderate Weight

Build To 90% + 10lbs.

What Are You Doing? (Time)

“What Are You Doing?”

For Time:

50 Deadlifts MRX: 115/85, Rx: 155/115, Rx+: 205/145

100 Wallballs MRx: 14/10, Rx: 20/14

150 AbMat Sit-ups

* Partition However You’d Like

Time Cap: 18 Minutes

– Overview: Today we’re choosing our own adventure through this conditioning piece. Keep in mind that we’ve got full body push and pull with a large number of sit-ups to heat up that core and spike our breathing. We should be finding a set scheme that allows each of us to continuously work with as little transition and rest as possible.

– Deadlift: Weight should be something you can do in sets of at least 10 when fresh.

– Wallballs: Weight should be something we can hold consistent sets of 10 or more with.

– Sit-ups: Shoulders touch floor behind you and pass your hip crease at the top of each rep. If volume is an issue here today, be sure to scale the reps according.

– Score: Time to complete work.
– Athletes should be aiming for consistent movement throughout all of their work today. Choose a scheme that allows for this based on your own personal strengths.

– Rep Scheme Examples:

10 Rounds:

5 Deadlifts

10 Wallballs

15 Sit-ups

5 Rounds:

10 Deadlifts

20 Wallballs

30 Sit-ups

2 Rounds:

25 Deadlifts

50 Wallballs

75 Sit-ups

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– 150 Air Squats

SIT-UPS

– Reduce Reps

– Hollow Rocks