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Deadlift (Double progression week 2)

Deadlift (Double Progression Week 2)

6-8 Reps

superset with;

5 HIGH Box Jumps

*Stacking plates and trying to get all reps as high as possible. You may take 10-15sec. after the deadlifts to do your first one.

Rest 2min. Repeat For 3 Total Sets.

*This deadlift cycle is DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.


NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)

Week 1 — 3 x 6 x 95lbs

Week 2 — 3 x 7 x 95lbs

Week 3 — 3 x 8 x 95lbs.

Week 4 — DELOAD

Week 5 — 3 x 6 x 100lbs.

Week 6 — 3 x 7 x 100lbs.

Week 7 — 3 x 8 x 100lbs.

and so on….

Metcon (Time)

10 Rounds:

9 Wall Balls (20/14lbs.)

6 Front Rack Lunges (95/65)

3 Lateral Barbell Burpees

Time CAP: 15min.

*Always remember… Not every workout is MEANT to be finished. However, the time caps do a have a purpose so please don’t go over them unless specified. Teach yourself to go harder, not longer… And results will follow.