CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
General Prep:
2 Sets: For Quality
1:00 Row
10 Alternating Box Step-Ups
8 Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
Specific Prep:
10 Deadlifts @ Light Load
5 Box Jumps
5 Deadlifts @ Moderate Load
3 Seated Box Jumps to Higher Box
—
Then Build to Working Weights and Height
Deadlift (Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box)
% of 1RM Deadlift
Look to complete the lift @ 20×1 Tempo
We are looking to create a little contrast here between the absolute strength work and the seated box jump to high box. The goal here is to hit the Deadlift @ 20×1 Tempo and then focus on being dynamic and explosive for the Box.
We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height
Scaling Modifications:
Hex Bar Deadlift
Sumo Deadlift
Block Deadlifts
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
MRx = 95/65lb, 43/30kg
Coaching Notes, Strategy, and Goals
Goal: 6-9 minutes
Time Cap: 12 minutes
Stimulus : Barbell Cycling / Anaerobic Power
RPE: 9/10
Primary Objective : Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.
Secondary Objective : Complete the workout in under 10 minutes (2 min / round).
Travel/Hotel/Limited Equipment (No Measure)
5 Rounds for Time
15 Dumbbell Deadlifts
12 Dumbbell Hang Power Cleans
9 Dumbbell Push Press
Dumbbells @ 50/35lb, 22.5/15kg
Accessory Work (No Measure)
3 Sets: For Quality
7/7 Single Arm Kettlebell Z-Press
14 Tall Kneeling Banded Lat Pull Downs
:30 Weighted Wall Sit
Recovery (Checkmark)
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch