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)
TRANSITION AND BUILD UP (13:00-25:00)
Build up to opening deadlift weight doing 4-5 sets of 2-3 reps.
Recording heaviest 2, the 6 rep set and the 12 rep set
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.
None. If someone cannot do deadlift correctly, raise the load on plates or blocks so that they can maintain good mechanics.
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
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.
None, have fun. Newer athletes should focus on moving a moderate load quickly vs moving a heavier load slowly
Cool Down (No Measure)
Roll out quads, glutes and lower back x 90 each