CrossFit Evergreen – CrossFit
CFE INSPIRE
“What you resist, persists”. What would you think about if I told you to *not* to 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. We need to flip the script, and focus on what *to do*. Turn “don’t slow down” into “I can hold this pace”. Turn “don’t mess this up” into “focus on a clean jumpshot”. 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 (Deadlift
On the 3:00 x 3 Sets:
2 Deadlifts
*Start First Working Set at 82% & Build In Weight From There Each Set
)
– These should be performed as “touch and go” reps. The plates should just tap the floor before coming back up. – Start at 82% and aim to build each set if you still feel you are moving well. – Score: Enter the loading of heaviest set of 2 reps.
WARM UP
10 Empty Barbell Deadlifts
5 Light Deadlifts
3 Moderate Deadlifts
Build To 82% Hitting 2 Reps Each Time You Make A Weight Jump
Tap Dancing (AMRAP – Rounds and Reps)
“Tap Dancing” https://ctstorageprod.blob.core.windows.net/videos-coaching/double-under-elbows.mp4
AMRAP 10:
9 Toes to Bar, 50 Double Unders
9 Deadlifts, 50 Double Unders
15 Toes to Bar, 50 Double Unders
15 Deadlifts, 50 Double Unders
21 Toes to Bar, 50 Double Unders
21 Deadlifts, 50 Double Unders …
Add 6 Toes to Bar & Deadlifts Each Round
Barbell: MRx: 115/85, Rx: 175/115, Rx+: 205 / 145
– Overview: In this 10 minute grind, athletes will alternate between their jump rope and either the barbell or the pull-up bar. Grip, shoulder, and lung fatigue will be most notable in this workout.
– Toes To Bar: Athletes should be able to complete sets of 5 or more throughout.
– Double Unders: Athletes should be able to complete all sets with no more than 1 break.
– Deadlifts: Athletes should be able to complete sets of 5 or more throughout. The loading should not exceed 65% of your 1RM deadlift.
– Goal: Complete at least 3 rounds (9-15-21).
– Score: Rounds + Reps (1 Round = TTB + DU + DL + DU)
– Athletes should aim to complete the double unders in 1-2 sets each time they make their way back to the rope. – Let’s lean into our strengths a bit on this workout when it comes to choosing a strategy for the toes to bar and deadlifts. – If you are stronger on the barbell, hold on for bigger sets of deadlifts and break up the toes to bar more often. – If you are stronger on the pull-up bar, bigger sets of toes to bar and break up the deadlifts more often.
MODIFICATION
TOES TO BAR – Reduce Reps – Toes To As High As Possible – Knees To Chest – Sit-Ups – V-Ups
DOUBLE UNDERS – Reduce Reps – 75 Single Unders – 50 Plate Hops – 50 Reps of Singles & Doubles (Mix of Both) – 50s Effort On Any Machine
DEADLIFTS – Reduce Loading – Reduce Reps – Sub Dumbbells or Kettlebells – Good Mornings – Kettlebell Sumo Deadlift