🏈 JERSEY FRIDAY!! (Sport’s theme) for this week’s Friday Night Lights! ⚽
Spark CrossFit – JUST MOVE
Warm-up (No Measure)
TABATA 8 ROUNDS :20 ON // :10 OFF
Movement 1: Single Unders – Double-Unders
Movement 2: DB Deadlifts – DB Upright Shrugs*
Movement 3: Hollow Rocks – Supermans
Movement 4: Up-Downs – Burpees
*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action
EVERY 1:30 FOR 8 SETS
10 DB Hang Power Cleans
Lung and grip burner for a moderate length. Burpees should be quick and swift, finishing these under :15.
The loading on the dumbbells should stay
light-moderate in order to get all 10 hang power cleans unbroken.
As for the double-unders … be light on the feet and snappy in the wrists. If double-unders aren’t in your toolbox yet, no problem! We can get some practice in for :15 or 30 single-unders.
Overall, athletes should have the goal of finishing each round within :50-1:00 and staying within that zone for all 8 sets.
Metcon (No Measure)
5/5 Single Leg DB Romanian DL
20 Alt. DB Plank Taps
30 Russian Twists