CrossFit Evergreen – CrossFit
Sleep Hollow (AMRAP – Reps)
15 Rounds x AMRAP 2:
[Partner 1]
Max Rounds:
5 Box Jumps (24″/20″)
3 Toes to Bar
1 Deadlift MRx (185/135) Rx (225/155) Rx+ (275/190)
[Partner 2]
Max Calorie Bike Erg
[Partner 3]
Rest
* Pick-up Where Partner Left Off On 5-3-1
* Score Is Total Triplet Reps + Calories
* Example: 30 Rounds (270 Reps) + 270 Calories = 540
* Each Partner Goes Through Each Station 5 Times
Scoring
Score | Total Triplet Reps + Calories
Stimulus
Very fast and cyclical piece to wrap up the week. Nothing here should look too scary, but the barbell should require us to think and get set for a moment before picking it up each round. Goal is to always be moving, how quick can you move and keep your transitions with these small sets?
Movements
Box Jumps | Less than :30 of work.
Toes to Bar | Unbroken, less than :20 of work.
Deadlift | Weight should not exceed 70% of our 1RM, but should be challenging.
Modifications
BOX JUMPS
Reduce Reps
Reduce Box Height
Box Step-Ups
8 Squat Jumps
Reverse Lunges
TOES TO BAR
Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups
DEADLIFT
Reduce Loading
Sumo Deadlift
Sub Dumbbells or Kettlebells
Good Morning
Kettlebell Sumo Deadlift