CrossFit Evergreen – CrossFit
Deadlift (Heavy Set of 20)
Stimulus
We have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week.
Dead Battery (Time)
“Dead Battery”
10 Rounds For Time:
1 Deadlift, 1 Toes to Bar
25 Double Unders
2 Deadlifts, 2 Toes to Bar
25 Double Unders
…
10 Deadlifts, 10 Toes to Bar
25 Double Unders
Deadlift: MRx (155/105) Rx (185/135) Rx+ (225/155)
Time Cap: 18 Minutes
Stimulus
The tables have turned today and we’re climbing the ladder instead of descending. While the first 6-7 rounds may feel pretty smooth and solid, the workout really sets in about 7-8 rounds in and will test whether or not we have the capacity to hold our starting intensity or if we have to break and adjust in order to finish the climb.
Scoring
Score | Time to complete work. Add 1s per rep not completed if time capped.
Movements
Deadlift | could do 10 unbroken when fresh
Toes to Bar | 1-2 sets throughout.
Double Unders | Unbroken sets, completed in :30 or less today.
Modifications
DEADLIFT
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
TOES TO BAR
Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups
DOUBLE UNDERS
Reduce Reps
35 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:20 On Any Machine