Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 High Knees (each)

10 Sit-ups

10 Mountain Climbers (each)

10 Arm Hugs

10 Tuck-Jumps

Strength/Skill

Metcon (No Measure)

EMOM x 6:00

1.) 200m Run

2.) Empty BB Complex:

2 Deadlift+ 2 Power Clean+ 2 Hang Power Clean+ 2 Push Press+ 2 Push Jerk+ 2 Split Jerk

Metcon

Metcon (Weight)

7 SETS FOR LOAD*

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.

**Hold Across all 7 Sets

***21 Min Time Cap
For your beginner/deconditioned athletes you can have them stay at a moderate-light load and focus on technique and barbell cycling.

Fittest athletes should be looking at (185-225, 135-155) as a good benchmark.

Timing wise we recommend about 7-10 minutes building before the first set, then about :45-1:00 per set with

2:00 rest between sets.

(~21 minutes for the workout)