Announcements

šŸˆ JERSEY FRIDAY!! (Sport’s theme) for this week’s Friday Night Lights! āš½

Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

200m Jog thenā€¦

2 Rounds:

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

6 Scorpions

Strength/Skill

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.
Todayā€™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 doesnā€™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

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Deadlift (45/35)

7 Thrusters

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.