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Components
Gymnastics Conditioning
Deadlift
"U Can't Touch This"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
07/13/2021 - 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):
23 (13/10)
Workout
07/13/2021
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves. But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.” The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth... it is.
Gymnastics Conditioning (AMRAP - Reps)
Gymnastics Conditioning
3 Sets for Max Reps:
Strict Handstand Push-Ups (5" Riser)
Rest 1:00 between sets.
3 Sets for Max Reps:
Strict Ring Dips
Rest 1:00 between sets.
Stimulus
- We will perform all 3 sets of the strict handstand push-ups before moving on to the strict ring dips.
- Record each set of reps completed.
- Score: Total Reps
Deadlift (Weight)
On the Minute x 3:
20 Double-Unders
5 Deadlifts
Rest 1:00
On the Minute x 3:
20 Double-Unders
4 Deadlifts
Rest 1:00
On the Minute x 3:
20 Double-Unders
3 Deadlifts
Stimulus
- All deadlift sets should be completed unbroken
- We will record all 9 rounds of weight lifted.
- Score: Max Load
All percentages are based on our 1RM deadlift.
Sets of 5 Deadlifts - 60-70%
Sets of 4 Deadlifts - 65-75%
Sets of 3 Deadlifts - 70-80%
"U Can't Touch This" (Time)
For Time:
21 Deadlifts, 200 Meter Run
21 Lateral Barbell Burpees, 200 Meter Run
15 Deadlifts, 200 Meter Run
15 Lateral Barbell Burpees, 200 Meter Run
9 Deadlifts, 200 Meter Run
9 Lateral Barbell Burpees, 200 Meter Run
Barbell: MRx: 135/95, RX: 155 / 105 Rx+: 175/125
Stimulus
- We should choose a deadlift weight that we can perform 20+ reps unbroken when fresh.
- Score: For Time
Strategy
THE BIG TAKEAWAYS
1. We want to push the deadlifts and burpees here. The sooner we can get to the run, where we are always guaranteed to make forward progress, the better.
2. Recover on the run. Find a steady pace that allows us to immediately get to work on the next movement as soon as we are finished our run.
3. One quick break on the deadlifts in order to save our energy if needed is fine. The deadlift is such a quick movement, that a 2 second break could help keep our overall pace up.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 13, 2021
Male Clients
1
Cameron
Shepherd
8:30 AM Crossfit
45 Reps
8 deficit, 37
1
Luke
Voss
12:15 PM CrossFit
45 Reps
2
Bryan
Dunbar
6:00 AM CrossFit
31 Reps
7, deficit, 24 ring dips
3
Jeremy
Landrum
4:45 PM CrossFit
14 Reps
8 deficit PUs; strict ring dips
4
scott
sabina
8:30 AM Crossfit
52 Reps
5
Matthew
Emmons
8:30 AM Crossfit
47 Reps
kipping HSPUs
6
Jay
Griggs
8:30 AM Crossfit
45 Reps
10 HSPUs
7
Keith
Davis
6:00 PM CrossFit
40 Reps
strict press
8
Mark
Richardson
9:30 AM CrossFit
39 Reps
11 strict HSPUs, 28 ring dips
9
Jon
LeDuc
7:15 AM CrossFit
32 Reps
9 strict handstand pushups, 23 ring dips
10
Duncan
Emmons
8:30 AM Crossfit
23 Reps
handstand holds, 20 ring dips
11
Brent
Barkman
7:15 AM CrossFit
16 Reps
assisted handstand pushups, ring dips
12
Veronica
Contos
12:15 PM CrossFit
0 Reps
GHD dips; box PUs
Female Clients
1
Katie
Seelhoff
12:15 PM CrossFit
76 Reps
banded ring dips
2
Jordan
Dunbar
6:00 AM CrossFit
62 Reps
strict no deficit, 14, bench dips
3
Karin
Thomsen
9:30 AM CrossFit
59 Reps
handstand holds, 56 dips
4
Sarah
Willoughby
7:15 AM CrossFit
50 Reps
strict press, trx tricep extension
5
Allison
Marti
8:30 AM Crossfit
45 Reps
28 2 mats HSPUs
6
Teri
Heines
7:15 AM CrossFit
31 Reps
2 abmat handstand pushups, trx tricep extension
7
Christina
Griggs
8:30 AM Crossfit
30 Reps
12 1 mat HSPU, 18 trx tricep extension
7
Katherine
Kane
6:00 AM CrossFit
30 Reps
15 on each, scaled
8
Angie
O'Keefe
6:00 AM CrossFit
22 Reps
strict, one pillow, ghd dips
9
Ann-Marie
whittington
6:00 PM CrossFit
0 Reps
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