Spark CrossFit – Spark60

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Jump Rope Warm-up (No Measure)

Tabata Jump Rope Drill Set #1- 8 intervals.

1- Singles

2- Side to Side bunny hop

3- Alternating legs

4- In and out

5- High knee

6- Butt Kickers

7- Double Under

8- Double Under or Triple Under

*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

Barbell Warmup for Push Jerk (No Measure)

w/ Empty Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Push Press

5 Power Cleans

5 Push Jerks

(Time)

FOR TIME

1 Round…

100 Double Unders

16 Deadlifts (135/95)

16 Hang Power Cleans

16 Push Jerk

2 Rounds…

50 Double Unders

8 Deadlifts (135/95)

8 Hang Power Cleans

8 Push Jerk

4 Rounds…

25 Double Unders

4 Deadlifts (135/95)

4 Hang Power Cleans

4 Push Jerk

RX+ 155/105
Time Cap: 20 Minutes