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Spark CrossFit – Competitor Track

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Metcon (No Measure)

A. CONDITIONING

10 Sets

400m Run

-Rest 1:00-

Goals:

-Every set should be the same!

B. Spark60

Make each set consistent, 80%

C. BIAS WORK:

STRENGTH

EMOM x 5 MINUTES

3/3 Single Arm Dumbbell Split Jerks (Start moderate and build to something tough)

8 Sets

2 TNG Split Jerk (Start 50% and build by feel)

-Rest 1:00 between sets-

5×2

Split Jerk; (85%+); rest 2:00 between sets

Goals:

-Stay mid-foot in the dip

-Rear foot slightly internally rotated.

-Use EMOM and 8 sets to warm-up for main set

GYMNASTICS

Bike 10 MINUTES

EMOM

5-7 HSPU

-Rest 5 MINUTES-

Bike 10 MINUTES

EMOM

5-7 C2B

Goals:

-Perfect reps (core tight/feet together)

-Breathing with the movement

-Same numbers you did last week

-Use the Bike as recovery

CONDITIONING

EMOM x 27 MINUTES

Min 1 — :50 Bike

Min 2 — :50 Row

Min 3 — :50 Burpees

*Keep the same pace you did last time. We are trying to make this pace feel as easy as possible. Work up to the :50 on each station!