DEAD SPRINT

CrossFit Rise Above – CrossFit

Warm-up

Warm-up (No Measure)

0-10

:30 Seconds

Easy Row

Walkouts

Medium ROW

Knuckle Drags

Fast Row

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Weightlifting

Deadlift (5 x 3)

10-20min Coaching/drills

3 Point Hinge Drill

Butt Back First

Movement Prep

PVC Hinge Drill

5 Good Mornings

5 Slow Deadlifts

5 Deadlifts

20-35min LIFTS

Athletes get into groups of 2-3 based on similar weights. While executing these sets athletes should think about the weights theyll be using for the WOD. 15 minutes to complete 2 warmup sets and the 5 working sets of 3

Metcon

Metcon (AMRAP – Rounds)

“Dead Sprint”

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7/5 Calorie ROW
35-40min

5 minutes of transition where athletes will bring barbells back out to the floor, build in weight, use the restroom, and go through a short practice round.

1 Round

5 Deadlifts

50 Meter Run

5 Calorie Bike

Partner 1 completes full round, then Partner 2.

40min Strategy and WORK

Like the name suggests, these rounds are intended to be close to a “Dead Sprint”. One thing to be aware of is the speed of the deadlift. We do not want athletes to add a significant amount of speed to the deadlift if that means a compromise of points of performance. The difference between the fastest set of 7 deadlifts vs. a slower set of deadlifts is a few seconds at best. Going a touch slower here and maintain proper technique takes priority over speed of the movement. Time can be made up on the run and the row. Teams can use tally marks or poker chips to keep track of rounds. Athletes who just finished the row should reset bike monitor after each round.

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