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

CrossFit Evergreen – CrossFit

Sid, Lord of the Flame (Time)

“Sid, Lord of the Flame”

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Strict Handstand Push Ups

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: MRx 30/20, Rx 50/35

Goals / Objectives / Notes

Goal: 15:00-20:00

Time Cap: 22:00

Score: Time

RPE: 8/10

Primary Objective: Shoulder Fatigue Management

Secondary Objective: Run @ 5k Pace

This workout will come down to managing dynamic shoulder fatigue. For the dumbbell snatches, emphasize leg drive today since we will need all of our overhead stability and pressing power on the wall each round. Aim to keep the strict handstand push-ups in consistent sets each round, breaking them from the start if you know pressing fatigue is a concern. Focus on minimizing steps to and from the wall on the wall walk to make these as efficient as possible. If you are confident with your handstand push-ups, this workout can become more of a race!

To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

3 Sets

30 second Wall Supported Handstand Hold

8-10 Dual Dumbbell Cuban Rotations

12-15 Plated Seated Calf Raises

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Sid, Lord of the Flame (Time)

“Sid, Lord of the Flame”

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Strict Handstand Push Ups

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: MRx 30/20, Rx 50/35

Goals / Objectives / Notes

Goal: 15:00-20:00

Time Cap: 22:00

Score: Time

RPE: 8/10

Primary Objective: Shoulder Fatigue Management

Secondary Objective: Run @ 5k Pace

This workout will come down to managing dynamic shoulder fatigue. For the dumbbell snatches, emphasize leg drive today since we will need all of our overhead stability and pressing power on the wall each round. Aim to keep the strict handstand push-ups in consistent sets each round, breaking them from the start if you know pressing fatigue is a concern. Focus on minimizing steps to and from the wall on the wall walk to make these as efficient as possible. If you are confident with your handstand push-ups, this workout can become more of a race!

To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

3 Sets

30 second Wall Supported Handstand Hold

8-10 Dual Dumbbell Cuban Rotations

12-15 Plated Seated Calf Raises

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Sid, Lord of the Flame (Time)

“Sid, Lord of the Flame”

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Strict Handstand Push Ups

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: MRx 30/20, Rx 50/35

Goals / Objectives / Notes

Goal: 15:00-20:00

Time Cap: 22:00

Score: Time

RPE: 8/10

Primary Objective: Shoulder Fatigue Management

Secondary Objective: Run @ 5k Pace

This workout will come down to managing dynamic shoulder fatigue. For the dumbbell snatches, emphasize leg drive today since we will need all of our overhead stability and pressing power on the wall each round. Aim to keep the strict handstand push-ups in consistent sets each round, breaking them from the start if you know pressing fatigue is a concern. Focus on minimizing steps to and from the wall on the wall walk to make these as efficient as possible. If you are confident with your handstand push-ups, this workout can become more of a race!

To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

3 Sets

30 second Wall Supported Handstand Hold

8-10 Dual Dumbbell Cuban Rotations

12-15 Plated Seated Calf Raises

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Sid, Lord of the Flame (Time)

“Sid, Lord of the Flame”

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Strict Handstand Push Ups

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: MRx 30/20, Rx 50/35

Goals / Objectives / Notes

Goal: 15:00-20:00

Time Cap: 22:00

Score: Time

RPE: 8/10

Primary Objective: Shoulder Fatigue Management

Secondary Objective: Run @ 5k Pace

This workout will come down to managing dynamic shoulder fatigue. For the dumbbell snatches, emphasize leg drive today since we will need all of our overhead stability and pressing power on the wall each round. Aim to keep the strict handstand push-ups in consistent sets each round, breaking them from the start if you know pressing fatigue is a concern. Focus on minimizing steps to and from the wall on the wall walk to make these as efficient as possible. If you are confident with your handstand push-ups, this workout can become more of a race!

To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

3 Sets

30 second Wall Supported Handstand Hold

8-10 Dual Dumbbell Cuban Rotations

12-15 Plated Seated Calf Raises

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

CrossFit Evergreen – CrossFit

Sid, Lord of the Flame (Time)

“Sid, Lord of the Flame”

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Strict Handstand Push Ups

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: MRx 30/20, Rx 50/35

Goals / Objectives / Notes

Goal: 15:00-20:00

Time Cap: 22:00

Score: Time

RPE: 8/10

Primary Objective: Shoulder Fatigue Management

Secondary Objective: Run @ 5k Pace

This workout will come down to managing dynamic shoulder fatigue. For the dumbbell snatches, emphasize leg drive today since we will need all of our overhead stability and pressing power on the wall each round. Aim to keep the strict handstand push-ups in consistent sets each round, breaking them from the start if you know pressing fatigue is a concern. Focus on minimizing steps to and from the wall on the wall walk to make these as efficient as possible. If you are confident with your handstand push-ups, this workout can become more of a race!

To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.

Travel/Hotel/Limited Equipment (No Measure)

As prescribed

Accessory Work (No Measure)

For Quality:

3 Sets

30 second Wall Supported Handstand Hold

8-10 Dual Dumbbell Cuban Rotations

12-15 Plated Seated Calf Raises

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose