CrossFit Evergreen – CrossFit

Boss D.J. (Time)

“Boss D.J.”

For Time:

30 Deadlifts

20 Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Handstand Push-Ups

100 Double Unders

20 Deadlifts

30 Handstand Push-Ups

100 Double Unders

Load: MRx 155/105, Rx 185/125, Rx+ 225/155

Objectives / Stimulus / RPE / Workout Strategy

Goal Time Domain: 15:00-20:00

Time Cap: 25:00

Primary Objective: Maintain Sets of 5+ Reps per set on Deadlifts and Handstand Push-Ups

Secondary Objective: Complete each set of Double Unders in under 90 seconds

Stimulus: Posterior Chain and Upper Body Interference

RPE: 8/10

Notes: This workout is a fun and challenging chipper with the workout starting similarly to Diane with our first set of Deadlifts at 30 repetitions. We should pick a load that is somewhere around the range of 50% of our 1RM with the max allowable % at 60%. We will work to keep sets in the range of 5-10 at a time throughout the workout. We will then move to Handstand Push-Ups with the goal of maintaining sets of 5+ and trying to get through these as close to 15 reps in 1:00 as possible with the expectation that the last set of 30 reps might take up to 2:30 with cumulative fatigue settling in. For Dubs, we suggest hitting sets of 25-50 at a time and managing shoulder interference here to keep things smooth and consistent.

Travel/Hotel/Limited Equipment (No Measure)

Sub Dual Dumbbell Deadlifts at 90/65lb, 41/30kg

Accessory Work (No Measure)

For Quality:

Part A

5 Sets

10 Dumbbell Rows , Heavy

5/5 Stagger Stance Kettlebell RDL , Heavy

*Perform the RDLs with a 2s negative each rep.

Part B

Accumulate a 5:00 Dead Hang from Pull-Up Bar

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