CrossFit Evergreen – CrossFit
Sumo Deadlift (Heavy Set of 20
* Look To Beat Attempt From 7/10/24 )
Stimulus
We have the test week of our 20 rep cycle. Athletes should use the data they gathered last week to try for true 20 rep on the lift.
Necessary Evil (Time)
For Time:
80 Box Jumps (MRx= Step-ups 24/20) Rx (24/20) Rx+ (30/24)
On the Minute [Starting at 0:00]:
3 Devil’s Press MRx (20/15)’s Rx (40/25)’s Rx+ (50/35)’s
Time Cap: 15 Minutes
Scoring
Score | Time to complete work. Add 1s per rep not completed if time capped
Stimulus
While we want to complete these tall box jumps as quickly as possible, we have to keep in mind that 3 devil’s press are coming at the top of every minute and pace ourselves on the box accordingly.
Movements
Box Jumps | To complete this workout we need to be able to do at least 6 box jumps each minute to start.
Devil’s Press | Must be completed in less than :30
Modifications
BOX JUMPS
Reduce Reps
Reduce Box Height
Box Step-Ups
100 Squat Jumps
Reverse Lunges
DEVILS PRESS
Reduce Reps
Reduce Loading
Double Dumbbell Power Snatch
Double Dumbbell Burpee Deadlift
Single Dumbbell Devil’s Press
Burpee To Target
Double Kettlebell Hang Clean & Jerk
Double Kettlebell Russian Swings
Accessory Work (No Measure)
Posterior Pump
4 Sets For Quality:
12 Romanian Deadlifts
6 Single Leg Box Hamstring Curls (Each Side)
Rest 1-2 Minutes Between Sets