LIFT for 01/10/2019

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Spark CrossFit – LIFT

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Warm-up

Barbell Warmup + Active Stretching (No Measure)

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Weightlifting

A: Clean + Jerk Complex (50-53-56-59-62-(65×3))

Power Clean + High Hang Squat Clean + Jerk

50-53-56-59-62-(65×3)

5 Building Sets, then stay @ 65% for 3

B: Clean Complex (EMOM x 10 Min)

Clean Deadlift + Floating Squat Clean

Build as you go as form allows

Strength Work

C: Overhead Squat (Find a Triple for the Day)

Strength Accessory & Core

3 sets:

D1: KB SLDLs x 6-8 reps/side

D2: Rear Delt Flys x 12-15 reps

1 set:

100 reps of core

Mobility

E: Stretchy Cool Down (No Measure)

-Lizard R/L :30 each side

-Pigeon R/L :30 each side

-cobra :30

-childs pose :30

-downward facing dog :30

-thread the needle R/L :30

-hold scorpion R/L :30

-hold squat :30

By | 2019-01-09T17:30:42+00:00 January 9th, 2019|CrossFit|0 Comments