Spark CrossFit – Competitor Track

View Public Whiteboard

Advanced/Competitor

Today’s Competitor work in meant to be done before todays metcon

Pendlay Row (6-6-6-6-6)

All 6 sets at a challenging weight

Demo: https://www.youtube.com/watch?v=Weu9HMHdiDA

Metcon (No Measure)

5 Rounds NOT for time:

6 Half Kneel 1 Arm Strict Press (3 second lowering phase)

8 1 Arm Ring Row/side (3 second lowering phase)

20-30 second Ring Support Hold

*Increase load on the Strict Press variation
Half Kneel 1 Arm Strict Press https://youtu.be/x0GDZgjG4qE

1 Arm Ring Row

https://youtu.be/KUEampvjtNc

Ring Support Hold

https://youtu.be/FwQvTcELwdU