CrossFit Evergreen – CrossFit
Sumo Deadlift (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
* 3 Second Pause
* Build In Weight)
Stimulus
The next block is the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the sumo deadlift, we will pause below the knee, on the way up.
Left Hanging (Time)
42-30-18:
Dumbbell Hang Snatches MRx (30/20) Rx (40/25) Rx+ (50/35)
AbMat Sit-ups
Bike Calories
AbMat Sit-ups
Time Cap: 18 Minutes
Scoring
Score | Time to complete work. Add 1s per rep if time capped.
Stimulus
The first two rounds of this workout are the true work in today’s piece. Once we get to the round of 18’s, the workout is basically at it’s end. Athletes that stay steady and consistent in the first two big rounds will set themselves up to hit the gas in the third and final round.
Modifications
HANG DUMBBELL SNATCH
Reduce Loading
Reduce Reps
Dumbbell Power Snatches
Plate Ground to Overhead
Kettlebell Swings (Reduce Reps)
Empty Barbell Hang Power Snatches
SIT-UPS
Reduce Reps
Hollow Rocks
CALORIE BIKE
Reduce Reps
3:00-2:00-1:00 Time Caps
42-30-18/34-24-14 Calorie Row
38-25-1212/30-20-10 Calorie Ski
600-400-200m Run