Spark CrossFit – Weightlifting & Barbell

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Warm-up

Warm-up Rope & Mountain Climbers (No Measure)

6 Rounds

20 seconds Single Unders

10 seconds rest

20 seconds of Mountain Climbers

10 seconds rest

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Transition & Build Up (No Measure)

10 minutes to find a working weight for all 5 sets of todays squats. This should be a weight that will be challenging for all 5 sets of 5 reps without increasing the weight.

Strength Work

Back Squat (Every 3 Minutes for 5 sets: 5 reps @ 75%+)

Clean Pull (3 sets of 3 reps at 90%, 100%, 105% of 1RM clean)

2 sec. Pause at knee, focusing on proper position for a clean pull.

Metcon (No Measure)

3 Supersets of:

12 Dynamic pushups to plate(s)

12 Ring Rows with feet elevated on box

Accumulate 1:00 in the L-sit hold

Rest as needed between stations. Rotate and share as needed.
Dynamic pushup to plates: https://youtu.be/cp8C9wK7UcM

Box height for ring rows should be set so your torso is parallel to the ground when pulling your chest to the ring. Scale to a shorter, or no box, if needed but make these challenging.

Cool Down

Cool Down (No Measure)

Coaches Choice!