Deadlifts & Burpees: A Dangerous Combination?

Fake News Alert: I was misinformed.  Apparently Monday make up days begin next week.  Saturdays & Mondays will be make up days for 3 weeks effective this Saturday March 1st.

Now, on to deadlifts and burpees.

There is nothing wrong with deadlifts.  There is nothing wrong with burpees.  Not if you do them correctly.  If you maintain your midline stability throughout both movements these movements are safe and effective.  Two basic, fundamental movements: pick something up off the ground, pick yourself up off the ground.

If, however, you rush, let your midline go soft, or become fatigued, a deadlift-burpee combo can result in a sore low back.  Right in time for the start of the CrossFit Open.

Here’s what I recommend instead:

1) Choose a deadlift load that is challenging for 5 reps, this will be between 80-90% of your 1 rep max.

2) Replace burpees with one of the following:
a) Full body rocks, a slow motion version of the burpee that will strengthen your joints and muscles through the same range of motion but at a slower speed reducing impact and allowing you to better manage your breathing and heart rate

b) Get Ups, from lying on your back to standing.  Add a jump at the top if you like.  You will still be moving your full bodyweight from the floor to standing but you will be far less likely to put your spine in flexion than you would with the burpee.

In large classes you will likely need to share a barbell with someone.  There will probably not be space for bar over burpees and certainly not for bar facing burpees.  Come prepared to make modifications.

This is not a bad workout if you choose wisely and approach it with all due respect.

Monday

Warm Up
10 mins (20 each):
DeadBugs  
Bird Dogs
Full Body Rocks
RDLs
Russian KBS

WOD
5 Rounds
5 Deadlifts
10 Burpees