Spark CrossFit – Weightlifting & Barbell

This week is a deload week. We are bringing the intensity down and focusing on technique and consistency with the lifts.

We are on Week 3 Day 1 of the 12 week Weightlifting program.

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Warm-up

2 minutes of monostructural movement

Down & Backs w/ Joint Prep

2 rounds of…

1st: 10 kips, 10 push-ups, 10 hollow body rocks, 10 Air Squats

2nd: 5 Strict Pull-Ups or 10 Ring Rows, 10 Push-Ups, 10 Hollow Body Rocks, 10 Air Squats

Barbell Warm-Up w/ an empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Press

5 Snatch Grip Push Press

5 Stiff-Legged Deadlifts (Clean or Snatch Grip)

5 Power Snatches

5 Power Cleans

Weightlifting

Warming up to the working sets shouldn’t take long today. Roughly 5 minutes to do so.

A: Power Snatch (4 sets of 3 reps @ 65% of 1RM)

1.5 minute clock

B: Power Clean (4 sets of 3 reps @ 65% of 1RM)

1.5 minute clock

Strength Work

Roughly 5-7 minutes to warm-up to working sets.

C: Back Squat (5 sets of 7 reps @ 65% of 1RM)

2 minute clock

D: Push Press (3 sets of 5 reps @ 65% of 1RM)

1.5 minute clock

Accessory Work

3 Rounds NFT

E1: 20 BPAs

E2: 15 Glute Bridges (w/ or w/o Hip Circle)

E3: 50′ Suitcase Carry (70/53)

Cool Down

ROMWOD (No Measure)

Cool Down with ROMWOD