CrossFit Evergreen – CrossFit
Sumo Deadlift (Sumo Deadlift
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80% for final set of 3
* Build In Weight)
Stimulus
This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible.
Backhanded (AMRAP – Rounds and Reps)
[AMRAP 12]:
3 Rounds:
50 Double Unders
25 Double Dumbbell Deadlifts
Directly Into…
Max Rounds:
25 Double Unders
2-4-6-8-10…Devil’s Press
Dumbbells: MRx (30/20)’s Rx (50/35)’s
Scoring
Score | Rounds plus reps completed of the AMRAP portion.
Stimulus
Athletes should proceed with a plan for today’s conditioning piece. The first 3 rounds will take around half of the clock and have an impact your AMRAP in the end, so we want to come into this with control and pacing so we can push for our score in the back half.
Modifications
DOUBLE UNDERS
Reduce Reps
75/45 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
150/90m on Ski Erg
:30/:20 Effort On Any Machine
DOUBLE DUMBBELL DEADLIFTS
Reduce Loading
Reduce Reps
Sub Kettlebells/Barbell
Barbell/Dumbbell Good Mornings
Kettlebell Sumo Deadlift
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
[PART A]
3 Sets:
10 Pausing Single Leg Hip Thrusts (Each Leg)
[PART B]
3 Sets:
30 Banded Hip Thrust Abductions
Rest 1 Minutes Between All Sets