Mar 27

Sugar Shack

Download the week



Max repetitions of Deadlifts @ 85%

To technical failure

"Sugar Shack"

For Time:

500/450 Meter Row

Directly Into...


Box Jumps (30/24")

Deadlifts (225/155)

Directly Into...

500/450 Meter Row

Time Cap: 15 Minutes

KG | (102/70)


For Time:

500/450 Meter Row

Directly Into...


Box Jumps (30"/24")

Deadlifts (225/155)

Directly Into...

500/450 Meter Row

Time Cap: 15 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, our max sets are to be done to "Technical Failure" - This means the set is stopped once technical proficiency is lost, not once the lifter can no longer lift the weight. Reps should be completed unbroken. Bar may rest at the hips but not on the floor.  In part 2 we have a “Christine” style workout. The first row should be managed so that athletes can be aggressive with their effort going into the 21-15-9. The final row should be faster than the first. Athletes should choose a moderate load for the deadlift and a more challenging than normal box jump height or variation.


Total time to complete work


Box Jumps | Around  :90/:60/:30
Deadlifts | Moderate. 3 sets. Around :90/:60/:30
Row | 2:30 or less

The One | Teaching Focus

Push the earth away
In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.The arms and back provide support, but the primary force comes from the legs. Cue athletes to drive their heels into the ground.


500m Row
Reduce Distance
2:00 Time Cap
400m Ski
800m Bike
400m Run
300m Air Run

Box Jumps
Reduce Reps
Reduce Box Height
Box Step-Ups
30-22-14 Squat Jumps
Reverse Lunges

Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift


If you’re short on rowers and need to manage a large class, you can run two heats. Beginning the second heat of athletes 2:30-3:00 behind the first should create space so that athletes can share rowers.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow

  • :30 each
  • Row
  • Lunge and reach
  • Lateral lunge and reach
  • Row
  • Box step ups
  • Box step downs
  • Row
  • Bunny hops
  • 3 x Tabata vertical jumps :20 on / :10 off
    increasing height each round until workout height
  • Box jumps

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Row | tell, show, do, check

  • Establish catch and finish positions
    Catch with flat back, heels down, and vertical shins.
    Finish with the handle at sternum and slightly open hips
    Explain SPM and 500/m split and tell athletes where to look on the screen
  • :20 @ SPM of 32-35
    Focus on 500m/split
  • :20 @ SPM of 27-30
    Maintain same 500m/split
  • :20 @ SPM of 23-26
    Maintain same 500m/split
    Help athletes understand that this is the most efficient way to complete the row today

Deadlift | tell, show, do check

  • Establish stance, grip & set up
    Bar over middle of foot
    Bar in contact with shins
    Shoulders over bar
    Eyes forward
  • 5 cued hips to above knee deadlift
    Focus on butt back first
    Focus on bar close
  • 5 Cued mid shin deadlifts
    Focus on tension in the shoulders, pulling the bar into the body
  • 5 Cued mid shin deadlifts
    Focus on pushing the earth away to stand the bar up
  • Add lightweight
  • Talk about “check-list” before lifting
    Feet, hands, shins, shoulders, slack out of bar.
  • 5 cued lightweight deadlifts

(21-33 minutes)

(21-33 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

(33-39 minutes)

Practice Round

  • 150m Row
  • 5 Box Jumps
  • 5 Deadlifts


Workout adjustments if needed

(39-55 minutes)

(39-54 minutes)

Look For

Row | Timing and Sequencing.

Look for a synchronized and well-coordinated movement pattern between the leg drive, hip hinge, and arm pull.

Ensure athletes are not rushing the recovery phase, allowing for a controlled return to the starting position.

Box Jump | Landing Technique.

Emphasize a soft and controlled landing on the box to minimize impact on joints.

Athletes should land with their entire foot on the box, ensuring the knees do not collapse inward.

Deadlift | Shoulder Position.

Check that the shoulders are directly over or slightly in front of the bar at the start of the lift. This helps maintain a more vertical bar path.

  • Post Workout Clean Up & Chat (54-60 Minutes)

Accessory Work

Additional Elements

Home Workout

For Time:
400m run
Directly Into...
Box Jumps (30/24")
DB deadlifts
Directly Into...
400m run

Time Cap: 15 Minutes


“Bread today is better than cake tomorrow” - Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone. When athletes go wrong here, it’s because they fail to see something:

That dopamine is incredibly, incredibly addicting. Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says - “Hey.. freakin’ nice job there. That’s an incredible improvement!”.How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the *next one*. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even *harder now* to get my technique even better.Now purely for thought - take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?Dopamine is a weapon.

An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.

After Party

3 Sets
:20 Ring support hold (lockout)
20 Hollow rocks
:20 Ring support hold (dip)

Have questions?

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