Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Squats

5 Up-Downs

5 Hanging Knee Raises

10 Groiners

20 Mtn Climbers

-then-

2 ROUNDS*

5 Inch Worms

5 Hang Muscle Snatch

5 Behind the Neck Snatch Press

5 OHS

10 Alt Cossack Squat (back rack optional)

Strength/Skill

1 Hang Squat Snatch+ 2 OHS (5×1 (Building))

E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set.

The squat in the HSS does

not count toward the 2 OHS.
Our Strength today is going to be weightlifting with low volume and short duration. The focus today is overloading for the workout and improving the position and speed to get under the barbell.

We want efficient skill today because the

technique needs to carry over into the workout.

The load should be moderate to heavy but doable. Athletes should not be missing snatches. The weight should allow for athletes to perform the full squat snatch.

Metcon

Metcon (Time)

“Ringer 1”

30-20-10 reps of:

Air bike (calories)

Toes-to-rings

Time cap: 8 ♂ minutes, 10♀

*3:00 Rest BT workouts
Rx+= Echo Bike, Toes to Rings

Rx= Bike/ Row/ Ski-Erg, Toes to Rings or T2B

Scaled= Bike/ Row/ Erg, and Hanging Knee Raises

Partner up, and have one partner do Ringer 1 first, while partner 2 does Ringer 2 first.

EVERYONE Rests 3:00 after the first 10:00 min time cap.

Then Partner 1 does Ringer 2, and partner 2 does Ringer 1.

*23 minute total running clock

Metcon (Time)

“Ringer 2”

15-10-5 reps for time of:

Burpees

Overhead squats (95, 65)

Time cap: 7 minutes

Rx+= (135, 95)

*3:00 rest BT workouts
Rx+= (135, 95) Burpees to Target

Rx= (95, 65) Burpee to Target

Scaled= (45, 35)

Partner up, and have one partner do Ringer 1 first, while partner 2 does Ringer 2 first.

EVERYONE Rests 3:00 after the first 10:00 min time cap.

Then Partner 1 does Ringer 2, and partner 2 does Ringer 1.

*23 minute total running clock