CrossFit Evergreen – CrossFit
Sumo Deadlift (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 85% for final set of 3
* 5 Second Negative
* Build In Weight)
Stimulus
This week we start our new tempo cycle. We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up
Multipurpose (AMRAP – Rounds and Reps)
AMRAP 15:
15 Box Jumps (24″”/20″”)
10 Dumbbell Front Rack Reverse Lunges
5 Strict Pull-ups
Double Dumbbells: MRx (20/15)’s Rx (40/25)’s Rx+(50/35)’s
Scoring
Score | Rounds plus reps completed. Stimulus
We are Hitting legs and upper body in a couple ways each today, making this piece a potent one. We’ll want to make sure we don’t get pulled in on that first set of box jumps so that we can settle into a working pace without gassing ourselves early on. While they seem unassuming, they’ll start to impact how quickly we can get the dumbbells up to our shoulders.
Movements
Box Jumps | 1:00 or less each round.
Dumbbell Front Rack Reverse Lunges | Unbroken sets, in about :40 or less.
Strict Pull-ups | Ideally we are unbroken or in 2 sets today
Modifications
BOX JUMPS
Reduce Reps
Reduce Box Height
Box Step-Ups
20 Squat Jumps
DUMBBELL FRONT RACK REVERSE LUNGE
Reduce/Remove Loading
Reduce Reps
Dumbbell Suitcase Reverse Lunge
Single Dumbbell
Sub Kettlebell(s)
Sub Barbell
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows
Accessory Work (No Measure)
Gun Show
[PART A]
3-4 Sets:
8 Barbell Curls
[PART B]
1 Set:
Max Unbroken Empty Barbell Curls