🏈 JERSEY FRIDAY!! (Sport’s theme) for this week’s Friday Night Lights! ⚽
Spark CrossFit – MOVE + LIFT
Warm-up (No Measure)
200m Jog then…
5 Russian Baby Makers
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Dips (Ring, Box, Bench)
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
Today’s skill work is going to get our brains firing on all cylinders! We are working on developing balance in the single leg
squat, as well as gymnastic pressing in dip. Goal for the Skill EMOM is :45 of QUALITY movement- this doesn’t mean :45 of continuous movement, so guide your athletes on when to work and what to shoot for in their skill practice each interval.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Deadlift (45/35)
7 Push Ups
Rx+= (75, 55)
Can your athletes get through the entire 7 min AMRAP without putting that bar down each round? Goal should be unbroken complex, and the weight should be light enough to allow for this for at least 2-3 rounds before having to break. Fittest athletes can shoot to keep pacing at EMOM-style.