Spark CrossFit – Competitor Track

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Metcon (No Measure)

A. CONDITIONING

10 Sets

500m Row (+1-2 seconds faster than last week)

Rest 1:30

Goals:

-Same score every round

-You should feel like you can do 4 more sets

B. Spark60

The workout is to be done at 80%. Smooth on the BBJO.

C. BIAS WORK:

STRENGTH

Split Jerk

7×3; rest 1-2 min between sets; @moderate load ( same as last week)

EMOM x 10

2 Split Jerk (build in load by feel)

Goals:

-Staying back in heels on dip

-Catching in the split with balance (no wobbling or pressing out)

GYMNASTICS

For Quality

EMOM x 18:00

2 Strict Parallette HSPU + 3-4 Strict C2B

Goals:

-Perfect reps (core tight/feet together)

-Breathing with the movement

CONDITIONING

150 DU

100 WB (20/14)

150 DU

Goals:

-U/B DU

-Smooth/small sets on WB