Spark CrossFit – CrossFit

 

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Warm Up and Skill

Warm-up (No Measure)

GENERAL WARM-UP (0:00-10:00)

3 Rounds

75 Single Unders

15 Air Squats

10 Push-ups

10 Band Pull Aparts

SKILL AND INSTRUCTION (10:00-20:00)

1) Thruster Progression

*5-7 reps at each piece of the progression

2) Ring Dip Technique

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

Workout

Part 1 (Time)

Starting with a 20:00 running clock, for Time:

25 Ring Dips

50 Thruster (75/55)

25 Ring Dips

30 Step Forward Lunges (50/35 lb DBs held at the sides)

INTEDNED STIMULUS

Sub 12 minute goal with intentional movement redundancy with pressing and going below parallel. Faster athletes could be sub 8 minutes

Scaling Options (No Measure)

SCALING OPTIONS

1) Intermediate

10-15 Ring Dips or Bar Dips

50 Thruster (75/55)

10-15 Ring Dips or Bar Dips

100 Foot Walking Lunge (55/35)

*avoid using a band today. If needed they can do the dip scaling option with feet on floor in front of the body…video attached)

2) Novice

15 Jumping Ring Dips (attempt 1 second pause at top)

35 Thrusters (light load)

15 Jumping Ring Dips (attempt 1 second pause at top)

100 Foot Walking Lunge (light load or unloaded if needed)

Part 2

With the remaining time in a 20 minute running clock continuing from part 1, find…

Thruster (2 rep max Thruster)

(bar starts from the floor on the first rep)

*Example: If you finish part 1 in 12 minutes, you have 8 minutes to find the 2 RM Thruster

INTENDED STIMULUS

Heavy lifting while in a fatigued state

Cool Down (No Measure)

Row, Bike, or Jog easy x 5 minutes