CrossFit Evergreen – CrossFit
Deadlift (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
* Build In Weight)
Stimulus
This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible. Here we are building to a heavy 3 rep, with no tempo or pause.
Accessory Work (No Measure)
Posterior Pump
[PART A]
3-5 Sets:
10 Barbell Good Mornings
[PART B]
Weighted Reverse Chinese Plank:
Accumulate 3 Minutes
Mumbo Jumbo (Calories)
AMRAP 1:
3 Deadlifts
50 Double Unders
Max Bike Calories
AMRAP 2:
6 Deadlifts
50 Double Unders
Max Bike Calories
AMRAP 3:
9 Deadlifts
50 Double Unders
Max Bike Calories
AMRAP 4:
12 Deadlifts
50 Double Unders
Max Bike Calories
AMRAP 5:
15 Deadlifts
50 Double Unders
Max Bike Calories
Barbell: MRx (155/115) Rx (185/135) Rx+ (225/155)
Scoring
Score | Total calories accumulated.
Stimulus
Today’s piece packs a punch to the legs as our deadlift reps and bike time increase each interval. While the deadlift and the bike seem to be the priority, we can’t forget that time under tension with the jump rope will absolutely play a role in our fatigue each round and should also pay attention here.
Movements
Deadlifts | 3-6-9 rounds should be unbroken, once we hit 12 we can break up to 2-3 times to accomplish our reps.
Double Unders | :40 or less of work today
Bike | First round is about :15-:20 on the bike, after that it is 1:00 or more for the rest of the workout.
Modifications
DEADLIFTS
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
DOUBLE UNDERS
Reduce Reps
Up to 75 Single Unders
Plate Hops
50 Total Reps of Singles & Doubles (Mix of Both)
150/125 Meters on Ski Erg
:30 Effort On Any Machine
CALORIE BIKE ERG
Sub Row/Ski