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Spark CrossFit – CrossFit

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Warm Up and Skill

Warm-up (No Measure)

(0:00-10:00)

2 rounds

Bike, Row, or Jump rope x 1 minute

5 Kip Swing

10 Air Squats

5 Inchworms

TRANSITION (10:00-20:00)

Coach will cover the scaling options and allow time to practice and get set-up.

Workout

(20:00-55:00)

Gnarly Chipper 051917 (Time)

For time:

25/20 cal Assault Bike

50 Handstand Push-ups

75 Wall Ball Shots (20lbs/14lbs)

100 Double Unders

75 Chest-to-bar Pull-ups

50 Box Jump Overs (24″/20″)

25/20 cal Assault Bike

(35:00 time cap)

*If assault bikes are taken available substitute a 25/20 cal Row or a 400 meter run. RX athletes should bike.
INTENDED STIMULUS

A long chipper with varying degrees of complexity. Faster athletes will finish this in under 25 minutes. Most will be around the 30 minute range. Athletes should be move on if they are still on a movement and will go over the suggested timeline at a movement.

Bike (2:00)

Handstand Push-ups (8:00)

Wall Ball Shot (14:00)

Double Unders (17:00)

Chest to Bar Pull-ups (25:00)

Box Jump Over (30:00)

Bike (35:00)

Scaling Options (No Measure)

1) Intermediate

25/20 Row or 400m Run

30-40 Handstand Push-ups (may also scale to touch the head to 1-2 abmats)

60-75 Wall Ball Shots

100 Double Unders or (3 minutes of practicing double unders)

30 Chest to Bar Pull-ups (with band assist if needed)

50 Box Jump Overs at a low height if needed

25/20 Cal Bike

*This athlete can also attempt the workout as prescribed and be progressed forward at the appropriate point of the suggested timeline.

2) Novice

20/15 Cal Row or 400m Run

30 HS kick ups or push ups

50 Wall Ball

150 Single Unders

35 Jumping Pull-ups

30 Box Jump Overs (lower height)

20/15 Cal Bike

Cool Down

(55:00-60:00)

Cool Down (No Measure)