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Spark CrossFit – Competitor Track

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Metcon (No Measure)

A. CONDITIONING

Run

20:00 (40:00 pace)

Rest 5:00

10:00 (30:00 pace)

Rest 5:00

4x 5:00 (20:00 pace)

Rest 2:30

Goals:

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

-Landing mid-foot

B. Spark60

C. BIAS WORK

STRENGTH

5 sets

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

-Rest as needed-

EMOM x 8 MINUTES

2 TNG Power Snatches (205/125)

-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 (85%+); every Rest 3:00 between sets

Goals:

-Weight midfoot and keep the barbell close on barbell cycling

GYMNASTICS

5 Sets

1:00 MAX sHSPU (with a vest)

1:00 Recovery SKi (or single unders)

1:00 MAX MU (with a vest)

1:00 Recovery Row (or ski)

Goals

-Same numbers as last week

-Video yourself for review.

CONDITIONING

10 Sets

200m Row

15 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 row to recover