CrossFit Evergreen – CrossFit

Deadlift (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+)

Extra Instructions:

% Based on 1RM Deadlift

Focus is on the posterior chain and making sure we are maintaining a neutral spine, staying rooted through the foot and and keeping a strong braced position throughout the entire lift.

Record Working Weight

Asante Sana Squash Banana (Time)

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

10/7 Calorie Echo Bike

-Rest 1:00 b/t Set –

Barbell: MRx 96/65, Rx 115/75, Rx+ 155/105lb,

Box: MR Step-ups 24″/20″, Rx 24″/20″, Rx+ 30”/24”

Goal: 12:00-15:00

Time Cap: 17:00

Score: Sum Total Time

Primary Objective: Echo Bike in sub 40 seconds

Secondary Objective: Unbroken Power Cleans and Deadlifts

The goal today is to keep things cyclical here and consistent on pacing. We will be working some TnG cycling reps on the Power Cleans into high box jumps and then tackling unbroken Deadlifts before hitting a hard Echo Bike to finish each set. Remember, 1:00 of rest ain’t a lot.

Travel/Hotel/Limited Equipment (No Measure)

5 Rounds For Time

4 Dumbbell Power Cleans

6 Bench Jump Overs

8 Dumbbell Deadlifts

12 Alternating Jumping Lunges

-Rest 1:00 b/t Set –

Recovery (Checkmark)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Accessory Work (No Measure)

12:00 EMOM

Min 1: 4 Hang Clean High Pull , For Load

Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold

Min 3: :20/:20 second Banded Pallof Press Hold