CrossFit Evergreen – CrossFit
Deadlift (Deadlift
4 Sets:
3 Reps @ 80-85%
*3-4 Second Isometric
*Rest As Needed Between Sets
)
– For EACH deadlift, hold for 3-4 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Watch a clock or have someone count out loud for you as we want to complete the full 3-4 seconds to get the most out of these reps.
– Score: Enter heaviest set. Record sets/reps in your notes.
Prep
10 Empty Barbell Deadlifts
2-3 Light Reps (No Isometric Hold)
2-3 Moderate Reps (With Isometric Hold)
Ladies and Gentleman (Time)
“Ladies & Gentlemen”
https://ctstorageprod.blob.core.windows.net/videos-coaching/push-jerk-cycling.mp4
3 Rounds For Time:
3 Rounds of “Cindy”
1 Round of “DT” 155 / 105 lb
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– Conditioning Category: Threshold
– “Cindy” Rounds: Athletes should be able to complete each round in 1:30 or less. Pull-ups can be kipping or strict and ideally completed in unbroken sets. Push-ups should be completed in 1-2 sets.
– “DT” Rounds: Athletes should be able to complete each round in 1:30. Each movement should be completed in 1-2 sets. Loading should not exceed 70% of your 1RM push jerk.
– Score: Total time.
– Push the pull-ups and the push-ups in the rounds of “Cindy” and recover on the air squats.
– Aim to hold on for unbroken sets of push jerks and aim for 1-2 sets on the hang power cleans and deadlifts.
– Pace and break up the rounds of “Cindy” in a way that allows you to thrive on the barbell during “DT.”
Prep
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Modifications
PULL-UPS
– Reduce Reps
– Banded Pull-Ups
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Reduce Reps
– Elevate Hands
– Knee Push-Ups
AIR SQUATS
– Reduce Reps
DEADLIFTS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
HANG POWER CLEANS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
PUSH JERKS
– Reduce Reps
– Reduce Loading
– Sub Dumbbells