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Spark CrossFit – Competitor Track

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Metcon (No Measure)

A. CONDITIONING

12 Sets

750m Row (Same pace as last week)

-Rest 1:30-

*Rest 5 min Between sets 6/7

Goals:

-Stroke rate up

-Drive through mid-foot

-Think about increasing the pace every 250m

B. Spark60

C. BIAS WORK:

STRENGTH

EMOM x 5 MINUTES

3-5 Tall Cleans (light weight)

10 Sets; 1 Clean Deadlift (1s pause above the knee) + 1 Hang Squat Clean (start 60% and build to 80%); Rest :70 after each set

*use EMOM + 10 sets to warm-up for main set

6×3; (85%+); rest 2:00 between set

Squat Clean

Goals:

-Catch the bar actively

-Bounce out of the bottom

-Keep the bar close

GYMNASTICS

5 Sets

1:00 sC2B

1:00 sTTB

1:00 Recovery Ski/Row

*This is a max set but with one caveat: you stop as soon as you feel any sort of muscle burn/ fatigue + quality reps.

CONDITIONING

6 Sets (80%)

2:30 Bike

Rest :60

2:00 Row

Rest :60