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Spark CrossFit – Competitor Track

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Metcon (No Measure)

A. CONDITIONING

Bike

10:00 (20-30:00 pace)

Rest 5:00

5:00 (10-20:00 pace)

Rest 3:00

4 Sets

2:30 (10:00 bike PR pace)

Rest 2:00

Goals:

-Same score every round

-You should feel like you can do 3 more sets

B. Spark60

C. BIAS WORK:

STRENGTH

Front Squat

6×2; (11×1); 85%+; rest 2:00-3:00;

-Rest 5:00-

EMOM x 5

Snatch DL to high hang position x 2 reps + 2 high hang muscle snatches.

4 SETS every 1:30

1 Snatch Pull to above the knee (1s pause)+ 1 Hang Squat Snatch; 70-80%

3×3

Squat Snatch; (85%+);

-rest 2:00 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)

GYMNASTICS

Bike x 15 MINUTES (Moderate pace)

EMOM

3-5 Ring MU

*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

10 Sets

12 Thrusters (115/75)

200m recovery run (EZ pace)