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Spark CrossFit – Competitor Track

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Metcon (No Measure)

A. CONDITIONING

Row/Bike/Run

2 Sets

7:00 (20-30:00 pace)

Rest 3:30

4:00 (10-15:00 pace)

Rest 2:00

4x 2:00

Rest 2:00 between

-5:00 rest between sets-

Goals:

-We are preparing for testing next week!

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)

6×1

Split Jerk; (90%+); rest 3:00 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

10 Sets

7 sHSPU

10 C2B

200m Recovery Run

Goals:

-Perfect reps (core tight/feet together)

-Breathing with the movement

-Same numbers you did last week

-Use the run as the recovery

CONDITIONING

EMOM x 30 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!