CrossFit – Wed, Nov 6

CrossFit Evergreen – CrossFit

Deadlift (Deadlifts
Every 2:00 x 5 Sets
4 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 80%)

Extra Instructions

% of 1RM Deadlift

We are looking to tackle Deadlifts at loads that allow for us to hit some good weights, but don’t overly tax volume or really high end percentages. We are just looking for enough of a stimulus to keep things hot as we lead into the testing phase. These are a touch higher than what we tackled on Monday’s Back Squats as we are testing our 3RM in two weeks, not next week.

Diego (Time)

“Diego”

For Time:

3 Rounds for Time

18 Box Jump Overs

60ft Single Dumbbell Front Rack Walking Lunges

18 Toe to Bar

Box: MRx 20/16, Rx 24/20

Dumbbells: MRx 50/35, Rx 70/50

Objectives / Stimulus / RPE / Workout Strategy

Goal: 7:00-11:00

Time Cap: 15:00

RPE: 8/10

Primary Objective: Toe to Bar in 3 Sets or Less

Secondary Objective: Consistent Pace round to round

Today, we are tackling a challenging 3 round workout that will mix a good amount of interference between movements with the grip and quads. The Box Jump Overs into the Dumbbell Walking Lunges will be a big challenge and then hanging onto the Toe to Bar sets after a challenging set of Dumbbell Front Rack Walking Lunges will tax the grip and midline. Plan to start conservatively on the Toe to Bar here even on round 1 to minimize fatigue in the later rounds and going to smaller and smaller sets.

Travel/Hotel/Limited Equipment (No Measure)

Sub Bench Jump overs or Odd Object Jump Overs

Accessory Work (No Measure)

For Quality:

4 Sets

6/6 Dual Dumbbell Bulgarian Split Squat 30×1

6 Stationary Bar Dips 20×1

-rest as needed b/t sets-

If you don’t have p-bars, use dumbbells on boxes.

Recovery (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold