CrossFit Evergreen – CrossFit
Deadlift (Take 15:00 to Establish
3RM Deadlift)
Extra Instructions
Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.
Happy (Time)
“Happy”
4 Rounds for Time
72 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: MRx 95/65, Rx 135/95
Goal / Objectives / Notes
Goal: 6:00-9:00 minutes
Time Cap: 12:00
Stimulus: Barbell Cycling
RPE: 8/10
Primary Objective: Maintain big sets on all movements
Secondary Objective: Keep consistent split pacing round to round.
This workout is a very cyclical style barbell cycling workout with the emphasis on staying consistent and finding a rhythm and pattern to the cycling components. We are looking for each movement to be able to be done unbroken, but possibly being strategic about breaks can help you get a better result here by allowing for less rest between movements.
Travel/Hotel/Limited Equipment (No Measure)
4 Rounds for Time
72 Double Unders
18 Dual Dumbbell Deadlifts
12 Dual Dumbbell Shoulder to Overhead
Load: your choice
Accessory Work (No Measure)
For Quality:
5 Sets
10 Pendlay Rows, Moderate Load
20 GHD Reverse Hypers , Light Load
For the pendlay row, you will hold the bar to the chest for :10 to START each set, then go right into the work. For the hypers keep them light and controlled, and focus on good movement here.
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