CrossFit Evergreen – CrossFit

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24″/20″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Goals / Stimulus / Objectives

Goal: 15:00-20:00

Time Cap: 25:00

Stimulus: Posterior Chain / Pulling

RPE: 8/10

Primary Objective: Complete each round in as close to 3 minutes as possible

Secondary Objective: Keep consistency on Pull-Ups today. We may be feeling a little fatigue from two days ago and this is a lot of volume, so start conservatively here.

The focus and approach today is to tackle this like a chipper. Be smart about your sets and move with purpose. We should have the approach of trying to tackle each movement in small bursts and have short rest periods throughout to allow for us to maintain a consistent and steady pace throughout this workout.

Travel/Hotel/Limited Equipment (No Measure)

5 rounds for time of:

15 Dual Dumbbell Deadlifts

20 Box jumps or Bench Jump Overs

15 Strict Pull-ups

Dumbbells @ 2×70/50lb, 32/22.5kg

Accessory Work (No Measure)

For Quality:

4 Sets

1:00 Dead Hang from Pull-Up Bar

10 Barbell Good Mornings, Light

For the dead hang, the goal is unbroken so modify time or use a band/foot assist as needed. Keep a smooth tempo on the good mornings throughout.

Recovery (Checkmark)

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose