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Spark CrossFit – Competitor Track

View Public Whiteboard

Metcon (No Measure)

A. CONDITIONING

10 Sets

2:30 Minutes Bike

(Goal is 10min bike PR pace)

-Rest 2 Minutes-

Goals:

-Same score every round

-You should feel like you can do 3 more sets

B. Spark60

C. BIAS WORK:

STRENGTH

Front Squat

6×3; (22×1); 75%+; rest 2:00-3:00;

-Rest 5:00-

EMOM x 6

2 Snatch Balances + 4 behind the neck sots presses

8 SETS every 1:30

1 Snatch Pull to above the knee (1s pause)+ 1 Hang Squat Snatches (Start 50% and build. NO higher than 80%)

5×3

Squat Snatch; (85%+);

-rest 2:00 between sets-

4 Sets

30 DB Snatches (75/50) (U/B sets); rest :60 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

Bike x 10 MINUTES (Moderate pace)

EMOM

3-5 Ring MU

*start each min with MU

-Rest 3:00-

Bike x 10 MINUTES

EMOM

3-5 BMU

*start each min with MU

Goals:

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

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

-Goal on BIke is to keep you moving. Focus on recovering with the bike

CONDITIONING

EMOM x 12

12 Thrusters (115/85)

20 DU