CrossFit Evergreen – CrossFit
Sumo Deadlift (Sumo Deadlift
Heavy Set of 20)
Stimulus
We have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week.
Intentional Walk (Time)
5 Rounds:
100 Meter Run
10 Deadlifts MRx (155/105) Rx (185/135) Rx+(225/155)
Directly Into…
5 Rounds:
100 Meter Run
10 Toes to Bar (MRx = V-Ups)
Time Cap: 18 Minutes
Scoring
Score: Time to complete work. Add 1s per rep not completed if time capped.
Stimulus
We’re moving fast today with short runs and lower volume sets of movements. Since there shouldn’t be any points where we aren’t moving, our goal is to keep our transitions minimal and smooth. How fast can you keep your running pace while also making fast work of your barbell and rig work today?
Movements
Run | :40 or less per run
Deadlifts | Completed in 1-2 sets in less than 1:00.
Toes to Bar| 1-2 sets, these should take less than :45 to complete.
Modifications
100M RUN
Reduce Distance
Time Cap
125m Row
80m Ski
200m Bike
75m Air Run
DEADLIFT
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
TOES TO BAR
Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups
V-Ups/Alternating V-Ups
Accessory Work (No Measure)
Gun Show
2-3 Sets For Quality:
7 Barbell Bicep Curls (Bottom Half)
7 Barbell Bicep Curls (Top Half)
7 Barbell Bicep Curls (Full Range)
Rest 2-3 Minutes Between Sets