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Spark CrossFit – Competitor Track

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Metcon (No Measure)

A. CONDITIONING

4 Sets

1200m Run (5k pace)

400m recovery jog

Goals:

-Any pace on the jog but a walk

-Drive elbows back and do not let hands cross midline of body

B. Spark60

Hit this workout with 80% effort.

C. BIAS WORK

STRENGTH

Deadlift

7×3; 85%; rest :90

EMOM x 10 Min

10-12 Thrusters (95/65)

Goals:

-U/B thrusters. Practice making them feel as easy as possible (bounce out of the bottom and breathing at the top).

-Deadlifts are to be done with perfect form, scale weight down if form is not maintained.

GYMNASTICS

5 Sets MAX Kipping HSPU

4 Sets MAX Kipping TTB

This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps. Rest 1-2 min between sets.

CONDITIONING

60:00 fun bike ride outside