Spark CrossFit – LIFT

Week 3, Day 1

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Warm-up

Barbell Warmup (No Measure)

:30 Seconds Each

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Push Press

5 Deadlifts

5 Front Squats

performed with an empty barbell

Skill/Practice for Quality

Press In Clean (Sots Press) (3 x 5 @ <65% of C&J)

https://www.youtube.com/watch?v=6e8goCaBu3I
The focus here is finding a solid base of support in the bottom of a squat while maintain an upright torso. This helps the athletes receive the bar in a optimal position.

Build ONLY if technique allows.

Total time: ~10 min

Weightlifting

Clean + Jerk Complex (4 x (1+2+1))

Clean Pull + Clean + Jerk

Set 1: 70%

Sets 2-3: 75%

Set 4: 75%+

Take some time for the athletes to warm-up to there first set. Then run a every 2 minute clock for 4 sets.

Total time: ~15 min

Strength Work

Clean Deadlift (5-5-5)

Deficit Clean Deadlifts

– Stand on a 45lb plate(s)

Set 1: 95% of 1RM Clean

Set 2: 95%+

Set 3: 95%+

Take some time for the athletes to warm-up to their starting weight. Then run a every 2 minute clock

Total time = ~15 minutes

Strength Accessory & Core

2-3 sets of a KB Complex

KB Turkish Get-Ups – 3/3

KB Windmill – 5/5

KB Cross Body Lunge – 25’/25′