Spark CrossFit – LIFT

Week 1, Day 3

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Warm-up

2 minutes of monostructural movement

then…

~5 min Dynamic Warm-Up of…

20 sec of each movement

Wrist Shakes

Elbow Circles

Shoulder Twist

Double Arm Swing

Single-Arm Circles

Double-Arm Circles

Torso Twist

Bent Over Torso Twist

Forward Leg Swings – 20/20

Lateral Leg Swings – 20/20

Hip Circles

Walking Lunge w/ Twist

Groiner w/ Reach

Cossack Squats

Bottom of Squat

Iron Cross

Supermans w/ Reach Arounds

Strength Work

Snatch Deadlift (5 x 3@ 85% of 1RM)

AKA Deficit Snatch Deadlifts

Use either 85% of 1RM Snatch or Snatch Deadlift, whichever is heavier.

Straps allowed

Clean Deadlift (5 x 3 @ 85% of 1RM)

AKA Deficit Snatch Deadlifts

Use either 85% of 1RM Clean or Clean Deadlift, whichever is heavier.

Straps allowed

Box Squat (5 x 5 @ 65% of 1RM Back Squat)

Find a box or bench that allows you to squat just to parellel, but not lower. Focus on keeping a rigid core, touching down softly and driving heels in to the floor, squeezing the butt to stand back up.
Tempo: 31X1

Focus on control and explosiveness. It’s light on purpose.

Strength Accessory & Core

3 sets:

Banded Unilateral Shoulder Presses – 10/10

(Banded) Back/Hip Extensions – 10 (Pause for 3 secs on the 10th rep)

Box Jumps (3 x 3 )

What you think is tall for the athlete, but not max height. If you have a max box jump height use 75% of that height.

Please share equipment today. Move+Lift is using boxes as well.

Cool Down

ROMWOD (No Measure)

Cool Down with ROMWOD
If time allows