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Spark CrossFit – Competitor Track

View Public Whiteboard

Metcon (No Measure)

A. CONDITIONING

8 Sets

5 Minutes Bike (Faster pace than last week)

-Rest 2 Minutes-

Goals:

-Same score every round

-You should feel like you can do 3 more sets

B. Spark60

80% here. This is a hard workout to pace. Pick a weight you can do 10 thruster U/B.

C. BIAS WORK:

STRENGTH

Front Squat

5×2; 90%; rest 2:00-3:00;

-Rest 5 Minutes-

EMOM x 10 Minutes

1-2 Squat Snatches (Start 50% and build. NO higher than 65-77.5%/all singles)

5×3

Squat Snatch; (77.5%); rest 2:00-3:00 between sets

5 Sets

14 DB Snatches (75/50) (U/B sets); rest :45 between sets

Goals:

-Consistent reps

-Use EMOM to warm-up for main set

-Arms relaxed and using hips/legs to move bar (on barbell snatches)

-Working DB Cycling on the 5 sets. Practice the transition mid air.

GYMNASTICS

EMOM x 8 Minutes

3-5 MU

Rest 3 Minutes

EMOM x 8 Minutes

3-5 BMU

Goals:

-Make the 3-5 reps feel as easy as possible

-You should feel like you can do 2-3 more sets

CONDITIONING

EMOM x 24 Minutes

Min 1 — :50 Bike

Min 2 — :50 Row

Min 3 — :50 Burpees

*Keep the same pace you did last Friday