CrossFit Evergreen – CrossFit
“Pain versus Discomfort”
There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we walk through the garage and step on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.
What we feel inside conditioning sets is not pain, it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.
Deadstop Deadlifts (5 Rounds for weight)
Deadstop Deadlifts
For Total Load:
5 Sets of 5
– Athletes can build or use the same weights across all sets.
– Rest as needed between sets.
– Barbell must come to a complete stop on the floor each rep.
– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.
Prep
– Perform 3-5 sets of 2-3 reps building to first working set.
Modifications
– Sub Dumbbells
Giddy Up (AMRAP – Rounds and Reps)
“Giddy Up”
AMRAP 15:
1 Deadlift
1 Burpee Pull-up
1 Dumbbell Thruster
2 Deadlifts
2 Burpee Pull-ups
2 Dumbbell Thrusters
…
[Add 1 Rep Every Round]
Barbell: MRx: 185/115, Rx: 205/135 Rx+: 225/155
Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Conditioning Category: Threshold
– Deadlift: Loading should not exceed 60% of your 1RM deadlift.
– Burpee Pull-Up: Athletes are not required to dead hang before performing their pull-up. Jumping into the pull-up is allowed. Bar should be at least 6 inches above your reach.
– Dumbbell Thruster: Perform with 2 dumbbells. Athletes should be able to hold on for unbroken sets each round.
– Score: Rounds + Reps. If you finish the round of 6’s and get one rep in the round of 7’s. Your score is 6+1.
– Aim for unbroken sets of deadlifts up to the round of 6’s or beyond. When the thrusters begin to feel more challenging, that is when we may want to consider breaking the deadlifts.
– Find a steady pace on the burpee pull-ups and aim to eliminate as many extra steps as possible between reps.
– Try to hold on for unbroken sets of thrusters throughout.
Prep
With Light Weights:
5 Deadlifts
5 Burpee Pull-Ups
5 Dumbbell Thrusters
With Workout Weights:
3 Deadlifts
3 Burpee Pull-Ups
3 Dumbbell Thrusters
Modifications
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
BURPEE PULL-UPS
– Burpees + Banded Pull-Ups
– Burpees Only
– Pull-Ups Only
DUMBBELL THRUSTERS
– Reduce Loading
– Single Dumbbell Thrusters