Spark CrossFit – Competitor Track

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Metcon (No Measure)

A. CONDITIONING

8x 800m run (+2-4 sec. of mile PR)

-Rest 2 Minutes-

Goals:

-Keep head over foot when making ground contact

-Stay relaxed the last 150-100m

B. Spark60

Workout should be completed at 80%. Work on making the MU smooth and the BJO feel easy!

C. BIAS WORK:

STRENGTH

EMOM x 10 Minutes

1 Hang Squat Clean every :30 (Singles) (start 50% and build to 77.5%)

*use EMOM to warm-up for man set

6×3 (77.5%)

Squat Clean

Goals:

-Good pull-under (not letting the bar crash on you)

GYMNASTICS

4 Sets MAX C2B

4 Sets MAX MU

*This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps. The rest will be 1-2 minutes between sets.

CONDITIONING

EMOM x 14 Minutes (80%)

12 Thrusters (95/65)

Goals:

-Smooth on/consistent reps

-Focus on staying as relaxed as possible