CrossFit Evergreen – CrossFit
“What you resist, persists”.
What would you think about if I told you to *not* think of a pink giraffe?
The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what *to do.*.
Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.
If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.
Deadlift
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
– This heavy 10 is based on feel for the day.
– Reps should be completed touch and go (no stops on floor).
– Rest as needed between attempts and drop sets.
– Enter your heavy set of 10 and drop set weights.
– Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.
“Heartless” (Time)
3 Rounds For Time:
10 Deadlifts
20 Pull-ups
50 Double Unders
MRx: 185/105, Rx: 235/155, Rx+: 275/185
– Conditioning Category: Sprinty Threshold.
– Deadlifts: Perform at 70% of 1RM deadlift or less. 1-2 sets.
– Pull-Ups: Any style. 5 sets or less.
– Double Unders: Should be able to perform in under 90 seconds.
– Score: Total Time.
– Focus on fast transitions throughout.
– Aim for 1-2 grindy sets on the deadlifts.
– Quick sets on the pull-ups. 12-8, 8-7-5, 5’s, or 4’s will work well.
– Shoot for unbroken sets of double unders.
Prep
3 Deadlifts
6 Pull-Ups
9 Double Unders
MODIFICATIONS
DEADLIFTS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
PULL-UPS
– Reduce Reps
– Banded
– 12 Strict Pull-Ups
– Ring Rows
– Alternating Double Dumbbell Plank
DOUBLE UNDERS
– Reduce Reps
– 1:00 Cap
– 75 Single Unders
– 50 Line Hops