CrossFit Evergreen – CrossFit
Deadlift (Deadlift
Every 2:30 x 4 Sets
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%)
We are looking to progress weights today for 2 reps @ 85%. The focus here will be the first initial set-up and breaking tension off the floor. The rest between sets will be around that 2 minute mark to allow recovery and enough time to hit each set well. Scaling today will consist of the hex bar deadlift, sumo deadlift, or block deadlift.
Flash Kick (Time)
“Flash Kick”
For Time:
400m Run
5 Deadlifts
400m Run
10 Deadlifts
400m Run
15 Deadlifts
400m Run
20 Deadlifts
Barbell: MRx 135/95, Rx 185/125, Rx+ 225/155
Goal: 12:00-18:00
Time Cap: 20:00
Score: Time
RPE: 9/10
Stimulus: Posterior Chain / Running Mechanics
Primary Objective: Unbroken Deadlifts
Secondary Objective: Overall Time
Push the pace. Pure and simple. The legs are going to get heavy as we go and we’re going to have to fight to keep the run paces hard and deadlifts unbroken in the back half of this workout.
Travel/Hotel/Limited Equipment (No Measure)
Travel / Hotel / Limited Equipment
Dumbbell Deadlifts @ 2×85/60lb
Recovery (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Accessory Work (No Measure)
For Quality:
16:00 EMOM
Minute 1 – 14 Alternating Rotational Slam Ball
Minute 2 – 4/4 90 Degree Box Jump
Minute 3 – :30/:30 Side Plank
Minute 4- Rest
Perform all movements at a moderate weight/height across.