Announcements

🏋️‍♂️ 2019 CrossFit Open Registration is NOW Open!
Starts Feb. 21st – RX’d and Scaled Divisions
Get signed up! 👉 http://bit.ly/cfopen19
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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

Skill/Practice for Quality

<65% of 1RM

A: Press In Clean (Sots Press) (3-3-3)

https://www.youtube.com/watch?v=6e8goCaBu3I
9 min cap

Strength/Skill

65-72% of 1RM

B: High-Hang Clean (2-2-2-2)

High Hang Pausing Squat Cleans

* Pause 2 sec at the hang on each rep

Every 1.5 min clock

Build each set

Weightlifting

73-81% of 1RM

C: Clean (EMOM x 11)

1 Squat Clean

Rest on the 4th & 8th Minute

Strength Work

93+% of 1RM

D: Snatch Grip Deadlift (1.1.1 x 5)

Each set is 3 singles with 20-30 seconds rest in between reps

Superset: Depth Jumps x 1

https://www.youtube.com/watch?v=AzPJZHOmGEg

15 min cap

Strength Accessory & Core

if time allows…

2-3 sets

25 Weighted Hip Extensions

20 Hollow Rocks

12 DB Shoulder Lateral Raises

Cool Down (No Measure)

Stretch, Mobility, Foam Roll, 100k Challenge