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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single Leg RDL

Min 3 – :45 Plank

Min 4- :45 Row

Strength/Skill

Deadlift

ON A 15:00 RUNNING CLOCK…

Establish 3RM Deadlift

Our strength portion of class will focus on pulling some heavy weight from the ground with the goal of establishing either

a new 3RM or aim for what may feel heavy for them today. We are looking for athletes to build to a weight that exceeds their workout weight. There will be enough time to rest for athletes to feel recovered for each set so encourage everyone to go when they feel ready and not to rush.

Metcon

Metcon (Time)

FOR TIME

21-15-9

Cal Bike/ Cal Row

15-12-9

Deadlift (185/135)

12-9-6

Strict HSPU

*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on…

Rx+= (225/165), Bike if you can
Our workout is a triplet of monostructural, weightlifting, and gymnastics. Our time cap for this workout is 10:00 so athletes will need to move at an intense pace to finish. For the bike we want athletes to give their all each set to quickly finish the calories. The Deadlift will feel a lot heavier than they remember as they try to lift while trying to catch their breath. Let’s have athletes choose a weight that they can finish each round in 3 quick sets. The Strict HSPU may be the

hardest part for our beginner and intermediate athletes while our advanced athletes are looking to go unbroken or break

into 2 sets.