Spark CrossFit – Competitor Track

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Metcon (No Measure)

A. CONDITIONING

7 Sets

6 Minutes Bike (same pace as last week)

-Rest 2 Minutes-

Goals:

-Same score every round

-We are trying to make this pace feel as easy as possible, relax and breath into the movement.

-You should feel like you can do 3 more sets

B. Spark60

Smooth/fast singles on clean; small sets on push-ups. Should feel like you can hold the pace for 15-20 min.

C. BIAS WORK:

STRENGTH

EMOM x 10 Minutes

2 Split Jerks (Start 50% and build by feel)

*use EMOM to warm-up for main set

5×3

Split Jerk (rest 1-2 min between sets, moderate load +5# from last week)

Goals:

-Stay mid-foot in the dip

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

GYMNASTICS

For Quality

EMOM x 10 Minutes

2 Strict Parallette HSPU + 4 Strict C2B

-Rest 5 Minutes-

EMOM x 10 Minutes

4 Strict C2B + 3-5 Strict HSPU

Goals:

-Perfect reps (core tight/feet together)

-Breathing with the movement

CONDITIONING

80 WB (14/10)

-Rest 2 Minutes-

60 WB (20/14)

-Rest 2 Minutes-

40 WB (30/20)

Goals:

-Breathing with the WB

-Bouncing out of the bottom of WB