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Components
Deadlift
"Knuckle Ball"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
04/30/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (18/15)
Workout
04/30/2021
“A hero is one that knows how to hang on for one, minute, longer.” - Norweigan proverb Often the difference between those who make it, and those who don’t. If we want to see it through, we have got to be able to hang on. To push further than others have before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. What it is also, is a test of endurance. Success is not a single match, or an overnight thing. But above all, what it is the most, is a test of will. When everyone else stops, gives up, turns in… etch it into our minds: We will hold on, for one, minute, longer.
Warm-up
See Coaches Board
Deadlift (Weight)
On the 2:00 x 6 Rounds:
2-2-2-1-1-1 Deadlift
All percentages based on 1RM Deadlift:
Set 1 - 2 Reps @ 65% of 1RM Deadlift
Set 2 - 2 Reps @ 70% of 1RM Deadlift
Set 3 - 2 Reps @ 75% of 1RM Deadlift
Sets 4-6 - 1 Deadlift, building to a heavy single for the day.
Stimulus
- Building to a heavy single for the day over the course of 6 working sets.
- When build to a heavy, we want to think "I'm going to lift as heavy as my body allows today without being pulled out of position."
"Knuckle Ball" (Time)
3 Rounds For Time:
40 Alternating Pistols
10 Handstand Push Ups
7 Deadlifts
10 Handstand Push Ups
Directly into...
30 Single KB Overhead Stationary Lunges 53 / 35 lb
MRx: 155/105, Rx: 225/155, Rx+: 315/195
Stimulus
- Conditioning Category: Grind
- The deadlifts should be heavy but still manageable to complete in 2 sets.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 30, 2021
Male Clients
1
Jon
LeDuc
6:00 AM CrossFit
405 lbs
2
Private
6:00 AM CrossFit
375 lbs
3
Ryan
Vogl
4:45 PM CrossFit
355 lbs
4
Chad
TeBeest
7:15 AM CrossFit
345 lbs
4
Matthew
Kopp
9:30 AM CrossFit
345 lbs
5
Sylvain
Thibault
4:45 PM CrossFit
335 lbs
6
Alex
Kersis
6:00 PM CrossFit
325 lbs
7
Jeffrey
Scheire
9:30 AM CrossFit
315 lbs
7
Jeremy
Landrum
4:45 PM CrossFit
315 lbs
8
Brian
Roberts
12:15 PM CrossFit
305 lbs
8
Matthew
Emmons
8:30 AM Crossfit
305 lbs
9
Bryan
Dunbar
6:00 AM CrossFit
275 lbs
10
Brandon
McCarthy
6:00 PM CrossFit
255 lbs
10
Michael
Sevilla
4:45 PM CrossFit
255 lbs
10
scott
sabina
8:30 AM Crossfit
255 lbs
10
Steve
Mollen
6:00 AM CrossFit
255 lbs
11
ed
roy
4:45 PM CrossFit
185 lbs
12
Michael
Leonard
4:45 PM CrossFit
165 lbs
Female Clients
1
Kathy
Griffiths
8:30 AM Crossfit
250 lbs
2
Sarah
Guillaudeu
6:00 AM CrossFit
195 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
185 lbs
4
Annie
Dougherty
9:30 AM CrossFit
165 lbs
4
Karin
Thomsen
4:45 PM CrossFit
165 lbs
5
Jenn
Hisle
7:15 AM CrossFit
155 lbs
5
Zoe
Bergner
9:30 AM CrossFit
155 lbs
6
Jennifer
DiCarlo
8:30 AM Crossfit
150 lbs
7
Vicki
Spicer
8:30 AM Crossfit
145 lbs
8
Dana
Bossert
8:30 AM Crossfit
125 lbs
9
Allison
Marti
8:30 AM Crossfit
120 lbs
9
Carly
Pearlman
9:30 AM CrossFit
120 lbs
10
kathy
long
8:30 AM Crossfit
115 lbs
11
Madeleine
Ries
7:15 AM CrossFit
105 lbs
12
Diane
Dulany
7:15 AM CrossFit
85 lbs
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