Spark CrossFit – CrossFit

 

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Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-8:00)

1) 2 Rounds

1 minute single unders

10 Rollover V-Sits

15 Good Mornings

30 second Deadbug

SKILL AND INSTRUCTION (8:00-13:00)

Deadlift Progression

TRANSITION AND BUILD UP (13:00-25:00)

Build up to opening deadlift weight doing 4-5 sets of 2-3 reps.

Workout

Workout (25:00-45:00)

Deadlift

2-2-2-6-12

(20:00 clock)

Recording heaviest 2, the 6 rep set and the 12 rep set

INTENDED STIMULUS

Heavy to moderate heavy loaded deadlifts with a varied rep scheme. Run a set every 4 minutes. Loading parameters are as follows:

Set 1: Challenging for 2 reps but allows for a build up for the next 2 sets.

Set 2: 10-20 lbs heavier than set 1 based on how challenging the first set was.

Set 3: Very heavy and near maximal which should be a 10-20 lb increase from set 2.

Set 4: This will be a little bit of a guess as to what load to use but should be approximately 80-85% of the heaviest set of 2.

Set 5: This should be challenging for 12 reps. 70% of the 2RM for the day is a good guideline.

SCALNG OPTIONS

None. If someone cannot do deadlift correctly, raise the load on plates or blocks so that they can maintain good mechanics.

Deadlift

Deadlift

Deadlift

Accessory Work

Accessory Work (No Measure)

Workout, part 2 (45:00-60:00)

Prowler Push or Sled Drag

3-5 sets of 20 meters (down and back the length of the rig)

*Can also do plate pushes on the floor with steel plates

https://youtu.be/7ZayCqnMzx8

INTENDED STIMULUS

To options for the day. Use a medium load and sprint as quickly as possible or use a heavy load that is challenging for 10 meters unbroken.

SCALING OPTIONS

None, have fun. Newer athletes should focus on moving a moderate load quickly vs moving a heavier load slowly

Cool Down

Cool Down (No Measure)

Roll out quads, glutes and lower back x 90 each