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Spark CrossFit – JUST MOVE

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike @ Moderate Pace

:30 Easy, recovery pedal

-REST :30-

2 ROUNDS

:30 Air Squats

:30 Rest

:30 Single DB Squats (light weight)

-REST :30-

1 ROUNDS

:30 Burpees

:30 Rest

:30 Hollow Rocks

Metcon

Metcon (AMRAP – Reps)

6 ROUNDS

:15 Bike Sprint

:45 Recovery Pedal

-Rest 2:00-

4 ROUNDS

:30 Max DB Squats

:30 Max Air Squats

-Rest 2:00-

2 ROUNDS

:40 Max Burpees

:20 Max Hollow Rocks
The first part will get you breathing hard and the legs might feel like jello at the end. Make sure to keep moving during your :45 recovery pedal (arms & legs!), in addition to walking around during the 2:00 rest you have before the squats.

Your fitter athletes will be able to maintain at least 7 calories (that’s 87-88 RPM). Make sure to grip those handles and pedal with the

balls of your feet. We recommend starting to speed the bike up with about :03-:05 left in the recovery pedal. That way, you are up to the RPM you will be sprinting at once the :15 starts.

In the second piece, we are working through :30 max (single) DB Squats, followed immediately by :30 of air squats. We are ditching the weight to try and move faster to get more reps here! The goal is to move at the same pace, or faster through the same range of motion, at bodyweight to flush those legs. Again, the legs are going to be feelin’ it, but it’s only four minutes of work for this portion.

Last but not least, in the final 2 rounds of burpees and hollow rocks – go fast! See how many burpees you can get within that :40 time range. The goal is a minimum of 10 reps. The same applies for the hollow rocks – keep the legs squeezed together and use those abdominals to rock you like the hull of a boat.