CrossFit Evergreen – CrossFit
Boss D.J. (Time)
“Boss D.J.”
For Time:
30 Deadlifts
20 Handstand Push-Ups
100 Double Unders
25 Deadlifts
25 Handstand Push-Ups
100 Double Unders
20 Deadlifts
30 Handstand Push-Ups
100 Double Unders
Load: MRx 155/105, Rx 185/125, Rx+ 225/155
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 15:00-20:00
Time Cap: 25:00
Primary Objective: Maintain Sets of 5+ Reps per set on Deadlifts and Handstand Push-Ups
Secondary Objective: Complete each set of Double Unders in under 90 seconds
Stimulus: Posterior Chain and Upper Body Interference
RPE: 8/10
Notes: This workout is a fun and challenging chipper with the workout starting similarly to Diane with our first set of Deadlifts at 30 repetitions. We should pick a load that is somewhere around the range of 50% of our 1RM with the max allowable % at 60%. We will work to keep sets in the range of 5-10 at a time throughout the workout. We will then move to Handstand Push-Ups with the goal of maintaining sets of 5+ and trying to get through these as close to 15 reps in 1:00 as possible with the expectation that the last set of 30 reps might take up to 2:30 with cumulative fatigue settling in. For Dubs, we suggest hitting sets of 25-50 at a time and managing shoulder interference here to keep things smooth and consistent.
Travel/Hotel/Limited Equipment (No Measure)
Sub Dual Dumbbell Deadlifts at 90/65lb, 41/30kg
Accessory Work (No Measure)
For Quality:
Part A
5 Sets
10 Dumbbell Rows , Heavy
5/5 Stagger Stance Kettlebell RDL , Heavy
*Perform the RDLs with a 2s negative each rep.
Part B
Accumulate a 5:00 Dead Hang from Pull-Up Bar
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