CrossFit Evergreen – CrossFit
Deadlift (On the 3:00 x 3 Sets:
3 Deadlifts
* 3 Second Pause
* Build In Weight)
Stimulus
We are in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the deadlift we will pause below the knee, on the way up.
Bell (Time)
3 Rounds for Time
21 Deadlifts (185/135 lb)
15 Pull-Ups
9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Time Cap: 15 Minutes
Scoring
Score | Time to complete work. Add 1s per rep not completed if time capped. Stimulus
Athletes should aim to move through this workout at their maximum sustainable pace. The biggest notable here will be the heavier front squats. Let’s make the main focus getting these completed in as few sets as possible each round.
Modifications
DEADLIFTS
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
PULL-UPS
Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows
FRONT SQUAT
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Kettlebells
Sub Goblet Squat
18 Air Squats
Accessory Work (No Measure)
Aerobic Capacity
5 Minute Row, Rest 2:30
4 Minute Row, Rest 2:00
3 Minute Row, Rest 1:30
2 Minute Row, Rest 1:00
1 Minute Row