Workout of the Day, 01/11/2019

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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

Barbell Warm-up

4 Rounds

20 Barbell Hops

10 Groiners

5 Deadlift

5 Tall Power Clean

5 Front Squat

5 Strict Press

Metcon Prep

Metcon (No Measure)

SKILL

5:00 Double Under Tutorial

5:00 Push Jerk Progression
Suggested DU Progressions:

Beginner/Intermediate:

5 min EMOM

10 Single Unders

5 Big Jump Singles

3 Double Under Attempts

Advanced:

½ Flight Simulator

5-10-15-20-25-20-15-10-5

Ascending pyramid of double unders. Each set must be unbroken and rope must stop moving before the beginning of next set. If the set breaks, athlete starts back at the beginning.

Metcon

Metcon (Weight)

EMOM x 21 MINUTES

Min 1 – 5 Hang Power Clean + 5 Push Jerk (115,75)

Min 2 – 40 Double Unders

Min 3 – Walking Rest

Rx+= (155,105)
Workout is longer in duration, higher in volume, and moderately heavy in loading relative to their barbell cycling capacity. Remind everyone they should be going the 5 HPC and 5 PJ’s unbroken! Even if that means a rest in the front rack or at the hip crease, that bar shouldn’t drop!

By | 2019-01-03T15:30:29+00:00 January 10th, 2019|CrossFit|0 Comments