Spark CrossFit - LIFTWeek 2, Day 1View Public WhiteboardWarm-upSnatch Warmup w/ Joint Prep (No Measure)GENERAL WARM-UP (0:00-7:00) 1) Joint Prep Routine SKILL AND INSTRUCTION (7:00-12:00) 2) Snatch Progression 3-5 reps at each piece of the progression as class -Setup to knee -knee to power position -power position dip and [...]
Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)Coaches choice!MetconMetcon (Time)Partner Workout Saturday... 3 ROUNDS FOR TIME: 400m Run 60 Pull-ups 60 Double DB Push Press (35, 20) 60 Double DB Front Rack Walking Lunges (35, 20) 200 Double Unders -30:00 Time Cap- Rx+= C2B PU, Single Arm [...]
Spark CrossFit - MOVEView Public WhiteboardWarm-upMOVE Warm-Up 3 (No Measure)2 Rounds: :30s Per Movement -Up-Downs -Mtn Climbers -Shoulder Taps -Deadbugs -Hip Circles -Knee Circles -Air Squats -Good morningsMetconMetcon (No Measure)1 ROUND 3:00 STATIONS 1:00 Rest b/t Stations STATION 1 2:00 Max Distance Row 1:00 Max Burpees Over Rower STATION [...]
Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Jumping Squats 5 Up-Downs 5 Hanging Knee Raises 10 Groiners 20 Mtn Climbers -then- 2 ROUNDS* 5 Inch Worms 5 Hang Muscle Snatch 5 Behind the Neck Snatch Press 5 OHS 10 Alt Cossack Squat (back rack [...]
Spark CrossFit - LIFTWeek 1, Day 3View Public WhiteboardWarm-up2 minutes of monostructural movement then... ~5 min Dynamic Warm-Up of... 20 sec of each movement Wrist Shakes Elbow Circles Shoulder Twist Double Arm Swing Single-Arm Circles Double-Arm Circles Torso Twist Bent Over Torso Twist Forward Leg Swings - 20/20 Lateral [...]
Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)1:00 Row (EZ MOD Effort) 25ft. High Knees 1:00 Bike (Mod Effort) 25ft. Butt Kickers 100m Run (Hard Effort) 10 Straight Leg Swings (forward/back + Side to Side)MetconMetcon (Time)FOR TIME 750/500m Row 600m Run 40/30 Cal Bike -Rest 2:00- 40/30 Cal [...]
Spark CrossFit - MOVEView Public WhiteboardWarm-upWarm-up (No Measure)Coach Bugra's LIT warm-up game of choiceMetconMetcon (No Measure)1:30 STATIONS :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Hollow Hold then... Max DB Thrusters STATION 2 :30 Squat Hold then... Max Cal Bike STATION 3 :30 Top of Push-up [...]
Spark CrossFit - JUST MOVEView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 30 Single-Unders 30 Double-Unders 5/5 Single Arm DB Deadlift (DB inside the feet) 10 Alt. Single DB Lunges (Hold DB Horizontally) 5/5 Hang DB Snatch 10 Alt. DB Overhead Lunges (Right arm) 5/5 DB Snatches from the ground 10 [...]
Spark CrossFit - MOVEView Public WhiteboardWarm-upMOVE Warm up 6 (No Measure)AMRAP 4 30 Jumping Jacks 3 Up-downs 6 Air Squats 9 Sit-ups THEN – Have athletes play 5 rounds of Rock, paper, scissors* * Each round with a different opponent Winner does 4, loser does 8 burpees after each [...]
Spark CrossFit - MOVE + LIFTView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 High Knees (each) 10 Sit-ups 10 Mountain Climbers (each) 10 Arm Hugs 10 Tuck-JumpsStrength/SkillMetcon (No Measure)EMOM x 6:00 1.) 200m Run 2.) Empty BB Complex: 2 Deadlift+ 2 Power Clean+ 2 Hang Power Clean+ 2 Push Press+ [...]
