Announcements

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?
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Spark CrossFit – Competitor Track

View Public Whiteboard

Metcon (No Measure)

A. CONDITIONING

5 Sets

1200m Run (5k pace)

-Rest 2 Minutes-

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

EMOM x 8 Minutes

2 Back Squats (start 60% and build to 80-85% by feel)

-Rest as needed to build to working weight

EMOM x 8 Minutes

3 TNG Power Snatches (155/105)

-Rest as needed to build to working weight-

EMOM x 8 Minutes

3 TNG Power cleans (225/155)

Goals:

-Perfect Squat mechanics

-Weight midfoot and keep the barbell close on barbell cycling

GYMNASTICS

3 Sets MAX Strict HSPU

3 Sets MAX Strict 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

EMOM x 18 Minutes

Min 1 — :50 Bike

Min 2 — :50 Row

Min 3 — :50 Burpees

*This is a start of a progression to getting 15/20/15 reps respectively for 30 Minutes. Pick numbers that feel sustainable. We will build each week.