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Spark CrossFit – Competitor Track

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Metcon (No Measure)

A. CONDITIONING

10 x 800m run (+2-4 sec. of mile PR)

-Rest 1:45 between sets-

Goals:

-Drive elbows back and do not let hands cross midline of body

-Landing mid-foot

-Same pace as last week

B. Spark60

C. BIAS WORK

STRENGTH

5 sets

3 Strict Presses (80%+); every :90

-Rest as needed-

EMOM x 8 MINUTES

3 TNG Power Snatches (185/115)

-Rest as needed to build to working weight-

EMOM x 8 MINUTES

3 TNG Power cleans (255/165)

-Rest as needed-

5 sets

3 TNG Deadlifts (80%); every 2:00

Goals:

-Weight midfoot and keep the barbell close on barbell cycling

GYMNASTICS

5 Sets

1:00 MAX HSPU

1:00 MAX BMU

1:00 Recovery Bike/Row

Goals

-Same numbers as last week

-Video yourself for review.

CONDITIONING

Bike x 18 MINUTES

EMOM

12 WB (30/20)

Goals:

-U/B WB

-Bounce out of the bottom

-Breathing in through the nose at the bottom and out when releasing the ball

-Use Bike to recover