Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

10 Kip Swings

5 Ring Rows

5 BB Strict Press

10 Hollow Rocks

-then-

5 Push Press

5 Push Jerk

3 Ring Kips

3 Hips to Rings

1 MU (Bar or Rings)

Strength/Skill

Metcon (Weight)

EMOM x 8:00 MINUTES

MIN 1 – 2 Muscle-Ups or MU Attempts

MIN 2 – 3 Jerks*

*Building Each Set toward a

Moderate-Heavy Set of 3
We have a lot of moving parts to today’s class. First, we will see a skill session. This is meant to be practice in the

gymnastics movements, and overloading in the weightlifting.

MUSCLE-UP PROGRESSION…

• Burpee Jumping Pull-Up/Jumping C2B/Pull-Up/C2B

• Jumping Muscle Up (jump into the transition, the higher the ring/bar the more challenging the movement.

• The kip on rings (keep tension in the hollow body and arch body)

• The hips to rings (pull rings to hips with straight arms and keep hollow body)

Metcon

Metcon (Time)

FOR TIME:

Buy In:

20/15 Cal Bike

3 ROUNDS

25 Push Jerks (95/65)

5 Muscle-Ups

Cash out:

20/15 Cal Bike

-13:00 Hard Cap-

Rx+= (115/75)
(SC= Burpee PU, or Burpee+ RR and Push Press)

25/20 Ski

30/25 Row

The workout today is meant to be fast paced and aggressive

on the shoulders and legs. We have a high volume weightlifting piece with low to moderate volume gymnastics based on

the athletes ability. There is a monostructural piece that is going to keep that heart rate up for athletes.

Your advanced athletes will be finishing around the 10 minute mark. Your less experienced athletes will be fighting to make the time cap.