Spark CrossFit – CrossFit
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Warm Up Friday (No Measure)
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
15 Barbell Good Morning
Roll out back with plate: https://youtu.be/pZUlNsJCCAg
Skill & Instruction
Skill and Instruction Friday (No Measure)
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
(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)
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.
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)
5 Power Cleans (light load that allows for consistent singles)
5 Burpee Jumping Pull-ups
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
Lifting maximally while in a state of fatigue. Surprisingly some athletes will hit PRs with this.
None. Newer athletes will just use less weight and focus primarily on technique.
Cool Down 2 (No Measure)
Upper Back Roll, 60-90 seconds
Sprinter Hamstring Stretch, 60 seconds/side
Sprinter Hammie Stretch: https://youtu.be/GzHTiRPUcic