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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

2 Rounds…

:30s Row

10 Glute Bridges (pause :01 at the top)

10 Barbell Elbow Punches (5/arm with empty barbell)

5 Strict Press (pause :01 at the top)*

10 Box Step Ups

Strength/Skill

Push Press (1×10)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

We are working on developing our capacity with barbell cycling today in the 10RM Push Press!

We want to take no more than 2 attempts at the 10RM, so warm your athletes up and talk about loading in preparation for that first set of 10.

Metcon

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

12/10 Calorie Row

20 Push Press (75/55)

30 Box Jump (20 or less)

Rx+= (115, 75)
In the workout, we are looking for consistency in each set. Our fittest athletes might finish at or around 2:00 each set, and we are looking for everyone to finish by 3:00 to get at least 1:00 rest. We are looking at breaking the Push Press into 2 sets, keeping them quick and staying close to the bar when resting.

The weight on the bar should be light enough to allow for quick sets (we can break it up 15+5, 12+8, 11+9, trying to start with a bigger number).