CrossFit Evergreen – CrossFit
Deadlift (Deadlift
On the 3:00 x 3 Sets:
3 Deadlifts
* 5 Second Negative
* Build In Weight)
Stimulus
This week we start our new tempo cycle. We begin with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up.
Storm Clouds (Time)
For Time:
30 Deadlifts
600 Meter Run
20 Power Cleans
400 Meter Run
10 Front Squats
200 Meter Run
Barbell: MRx (95/65) Rx (135/95) Rx+ (155/105)
Time Cap: 15 Minutes
Scoring
Score | Time to complete work. Add 1s per unfinished rep.
Stimulus
Those light deadlifts to open up this piece are going to look mighty inviting to go hard on, but we should be keeping in mind that the barbell difficulty is increasing as we go. Pacing and intentional breaks will be important to keep us moving consistently and leave us with some juice to go unbroken on the front squats.
Movements
Deadlifts | 1:00 of time or maybe a little less in 1-3 sets
Power Cleans | 2:00 or less, moderately heavy bar today
Front Squats | 1:00 or less in 1-2 sets.
Runs | 3:00, 2:00 and 1:00 today respectively
Modifications
DEADLIFT
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
POWER CLEANS
Reduce Loading/Reps
Sub Hang Power Cleans
Sub Dumbbell/Kettlebell Hang Power Cleans
FRONT SQUATS
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Kettlebells
Sub Goblet Squats
20 Air Squats
600/400/200M RUN
Reduce Distances
3:00/2:00/1:00Time Cap
750/500/250m, 675/450/225m Row
600/400/200m, 540/360/180m Ski
1500/1000/500m, 1350/900/450m Bike
Accessory Work (No Measure)
Lethal Legs
A) 3×16 Back Rack Step Back Lunges (8 Each Leg)
B) Accumulate 3 Minute Wall Sit
* Complete All (A) Before (B)
* Rest 2-3 Minutes Between (A) Sets