Spark CrossFit – CrossFit

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Deadlift Warm-up w/ Progression (No Measure)

GENERAL WARM-UP (0:00-12:00)

1) 2 Rounds

25 Foot Lateral Lunge

25 Foot Inchworm

25 Foot Spiderman

15 Good Mornings w/ PVC

5 Beat Swings + Stop

*Stop on each swing

SKILL AND INSTRUCTION (12:00-18:00)

Deadlift Progression

*5-7 reps at each piece of the progression

-setup

-mid-shin to knee

-knee to hip

– reverse back down to mid shin

“Frank the Tank” (WB/DL/BP) (3 Rounds for reps)

“Frank the Tank”

AMRAP 5

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

-REST 5:00-

AMRAP 5

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

-REST 5:00-

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

In each 5 minute section, we are starting with a “buy-in” of wall balls. In the remaining time, athletes will get through as many round of the deadlifts and lateral burpees over the bar as possible. All rounds scored separately. Weights on the barbell should be something that athletes could do 25+, 20+, and 15+ reps unbroken when fresh respectively.