Spark CrossFit – CrossFit

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Warm-up

Warm Up Friday (No Measure)

(0:00-12:00)

1) Foam Roll

IT Band, 60 seconds per side

Upper Back, 60 seconds

2) 2 Rounds

3 Inchworms with a push-up

3 Beat Swings + 1 Pull or Pull-up + 3 Beat Swings

10 Hollow Rocks

10 ATY

15 Barbell Good Morning
Roll out back with plate: https://youtu.be/pZUlNsJCCAg

ATY: https://youtu.be/m6QK0btShJQ

Skill & Instruction

Skill and Instruction Friday (No Measure)

(12:00-20:00)

Power Clean Progression

*5-7 reps at each piece of the progression

TRANSITION AND BUILD UP (20:00-30:00)

Build up to Power Clean work weight in 3-4 sets. Set-up burpee pull-up area.
Power Clean Progression: https://youtu.be/R8vderkB7DY

Workout

Metcon (Time)

(30:00-55:00…including clean up)

Set a clock for 20 Minutes:

5 Rounds for Time of:

7 Power Cleans (185/125)

8 Burpee Pull-ups

then in remaining time….

(15:00 Time Cap on this first part)

INTENDED STIMULUS

A challenging load and sub 15 minute conditioning piece with some big movements. Faster athletes can finish in under 10 minutes. Pull-up bar should be at least a couple inches above your reach.
INTERMEDIATE

7 Rounds

7 Power Cleans (135-155/95-105…..a load that allows for consistent singles)

6 Burpee Pull-ups (volume reduced by about 25% for those that will struggle with consistent movement here)

NOVICE

7 Rounds

5 Power Cleans (light load that allows for consistent singles)

5 Burpee Jumping Pull-ups

Clean

With the remaining time left in the 20 minute timeframe:

Build to 1 RM Clean (Any type)

*example: if part 1 takes 10 minutes, you now have 10 minutes to find the 1 RM Power Clean

INTENDED STIMULUS

Lifting maximally while in a state of fatigue. Surprisingly some athletes will hit PRs with this.

SCALING OPTIONS

None. Newer athletes will just use less weight and focus primarily on technique.

Cool Down

Cool Down 2 (No Measure)

55:00-60:00

Upper Back Roll, 60-90 seconds

Sprinter Hamstring Stretch, 60 seconds/side
Sprinter Hammie Stretch: https://youtu.be/GzHTiRPUcic