CrossFit Evergreen – CrossFit

CFE INSPIRE

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” — Nelson Mandela

Deadlift (Deadlift

Max Repetitions of Deadlifts @ 85%
* To Technical Failure
* Add 10# From Last Attempt (3/1/24))

– Athletes will complete a max rep set of deadlifts after building in weight to around 85% + 10lbs.

– Reps should be completed unbroken. Bar may rest at hips but not on the floor.

– “To technical failure” means we work until the last rep is a little bit of a grind and form begins to break down and finish your set there.

– Score: Load used for max rep set. Record reps completed in your workout notes section.

WARM UP

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Deadlifts

8 Deadlifts @ A Light Weight

5 Deadlifts @ A Moderate Weight

Build To 85% + 10lbs

Silent But Deadly (AMRAP – Rounds and Reps)

“Silent But Deadly”

AMRAP 15:

3 Deadlifts MRx: 135/75, Rx: 185/115, Rx+: 225/155

6 Push-ups

9 Air Squats

– Overview: This triplet is very similar to our benchmark workout The Chief. If you are familiar with it, you know it packs a punch and you’re going to end up doing a lot more work than you think! Rounds are cyclical and very fast, so how you start will most likely dictate how we finish, meaning we want to make sure we are pacing to hit the end of the clock hard.

– Deadlifts: Unbroken sets.

– Push-ups: 1-2 sets.

– Air Squats: Less than :30.
– Athletes should be prepared for 15+ rounds, most will end up around 20 rounds, so to start we want to make sure that we don’t come out the gate at redline pace.

– We should aim to find a consistent and fast, but sustainable pace and stay there for the first 8-10 minutes with the goal of turning it up a notch and pushing the pace through the end of the clock.

MODIFICATIONS

DEADLIFT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

PUSH-UPS

– Reduce Reps

– Hand Release Push-Ups

– Box/Bench Push-Ups

– Dumbbell Bench Press

AIR SQUATS

– Air Squat to Target

– Lunges

– :15 Plate Squat Hold [“Bus Drive Squat Hold”]